Horizontal pulling movements, or rowing movements, are critical for two reasons:
1. The addition of rowing motions to the program will help prevent injury.
2. Rowing exercises are a true antagonistic movement to the bench press. Although chin-ups and their variations are important, rowing movements
specifically target both the muscles and the movement patterns that directly oppose those trained with the bench press.
Despite their importance, rows are even more frequently omitted from strength programs than vertical pulling exercises like chin-ups. Rowing motions are an area of functional training that is undergoing great change. Recent advances in athletic training and physical therapy have shown that the body is linked both anteriorly and posteriorly in a diagonal pattern. The posterior was discussed in great detail in the chapter 7, but the information must be repeated in relation to rowing motions. As was previously stated force is transmitted from the ground through the leg to the hip via the biceps femoris and the glute max. The force is then transferred across the sacro-iliac joint into the opposite latissimus dorsi or lat as it is commonly referred. The keys in this system of cross-linkage lies not only in stabilizing the hip but in engaging the muscles used in the proper motor pattern. For this reason all rowing motions, except the inverted row and rotational row, are performed with one foot in contact with the ground. With one foot on the ground and the load in the hand opposite that foot the athlete or client must now engage the biceps femoris and glute, to transfer force from the ground, the pelvic stabilizers ( glute med, quadratus, and adductors) and the hip rotators. The hip rotator group and pelvic stabilizers are of particular importance because all force transferred from the ground must move through a stable hip to properly transfer to the upper body.
Until very recently, the hip rotator group has been effectively ignored. The hip rotators are the “rotator cuff” of the lower body but do not get the respect and attention that the shoulder rotator cuff muscles of the upper body get. All force originating at the ground, whether a golf swing or a home run, must transfer through a strong, flexible, and stable hip rotator
group. The hip rotators must be given particular attention in
program design. Rowing exercises are covered in detail on pages 130-138 of Functional Training for Sports. The exercises that follow are exercises that were not covered in Functional Training for Sports or, exercises that are being updated.
One-Arm, One-Leg Dumbbell Row
The dumbbell row done with two feet on the ground is the simplest of rowing movements and can help beginners learn proper back position. This would be a beginner, level 1 rowing exercise. For higher level athletes a one arm, one leg dumbbell row (figure 8.1) should be used.
There is some debate over which foot should remain on the floor during a one arm one leg dumbbell row. I believe that both have a place in the program but, both have distinctly different thought processes. With the dumbbell in the right hand and, the left foot on the ground, the sub-systems are engaged from the ground up, but the neurological link between the lat and glute as hip extensor is not being facilitated. Although we are still getting glute activation, we are not activating the glute in conjunction with the opposite side lat. In this case the interaction with the ground is better due to the transfer from the ground on the left to the right side Lat. When the dumbbell is held in the right hand and the right foot is on the ground, the neurological line between the lat and glute is emphasized, but the relationship of the foot on the ground to the working lat is not. I believe that both exercises can be beneficial. Athletes with poor glute firing will do better with the dumbbell in the right hand and the left foot on the ground. This setup allows concentration on both rowing and glute activation. This variation is also better for athlktes that are tighter in the lateral hamstring. The version
with the dumbbell in the right hand and the right foot on the ground is a slightly more difficult version. In either version we have had success with having the athlete push the leg into a wall or object. This action of pushing will teach glute activation in away unlike any verbal cue.
Figure 9.1 One-arm, one leg dumbbell row
To perform the one-arm, one-leg dumbbell row lean forward and place one hand on a bench to stabilize your torso and take stress off the low back. The back is slightly arched, and the abdominals are drawn in. Lift the leg into position by firing the glute before attempting to row. It is important to teach
body position prior to pulling. This is a difficult position to hold. Concentrate first on moving the scapula and then the elbow to bring the dumbbell back to the hip.
Do three sets of 5 to 10 reps, depending on the training phase.