Here’s another one to help perfect that form and technique in the gym! How to rock out those Ring Rows to strengthen your back!!
Here are some tips to help:
- Hands at neutral! Keep those hands at a neutral grip, or palms facing in, to help keep elbows in tight. This will also allow you to squeeze your shoulder blades as you finish the row, fully activating your back muscles.
- Squeeze those glutes! We want to keep our body in a straight line, keeping abs tight and squeezing our glutes. This will keep you from swinging your hips or using muscles that you shouldn’t be using. Often times, people may swing their hips upward and the leg muscles take over the movement. Avoid this to better strengthen your back!
- Foot placement changes how the movement feels! So think of changing your feet like you would select a different weight. Placing your feet farther underneathe the rings causes the ring row to feel “heavier”, as you are pulling more body weight. If you need to modify it a bit, walk your feet back out a little.
Ring rows are an excellent movement to add to any strength training program. Most of our daily life involves activities that use our shoulders, require us to reach out in front of our bodies or to press things out or overhead. (i.e. sitting at a computer all day) This is why training our back muscles is so important! It can help reduce posture issues and the risk of overuse injuries. Plus, adding in ring rows can get you one step closer to finally conquering that goal of doing a pull-up one day!
Watch the video above and others in our Movement Tip Series for full demo and explanation. Thanks for tuning in!!