480 kcal
Rowing Machine, Squat Rack, Sandbag, Ankle Weight, Hack Squat Machine, Barbell, Weight Plate
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Hamstrings, Glutes, Quads
10 min
A classic rowing-machine stroke performed at a controlled pace with a long leg drive and slightly higher damper/resistance to emphasize hamstrings during the drive phase and the controlled slide back. Keep your spine neutral and let the legs do most of the work.
Step 1
Sit on the rowing machine and roll forward until your knees are bent and your hips are folded, but keep your back long and neutral. Reach to the handle with straight arms and let your shoulders stay relaxed. Feel pressure through your heels with your feet strapped in and get ready to push.
Step 2
Drive hard through your heels to straighten your legs while keeping your arms long at first. When your legs are almost straight, pull the handle in to your lower ribs and keep your chest tall. Squeeze your hamstrings at the end of the leg drive and avoid leaning back excessively.
Step 3
Send the handle away first until your arms are straight, keeping your wrists flat. Slide forward slowly by bending your knees while staying tall through your spine. Come back to the same compressed catch position and keep the movement smooth and controlled.
