MODIFYING WORKOUTS FOR ATHLETES WITH PAIN

Horizontal Pull

• Rowing Erg
• Ring RowsThe next part of our program is a bit different than the other sections. In the movements discussed thus far we spoke about how certain movements can create pain in our athletes and how to modify accord- ingly. Horizontal rowing doesn’t tend to cause pain with our athletes. When is the last time you heard an athlete say they got hurt when performing ring rows. It doesn’t really happen. In reality horizontal rowing is usually the movement we modify to when people are in pain.Horizontal rowing is also different because it is generally not a movement that we focus much on with our exercise selection. Most of our upper body movements are generally either vertical pushing or pulling. Pull-ups, jerks, push press and handstands are much more common than single arm rows. Horizontal rowing doesn’t get much attention. In some gyms the only horizontal rowing you might see is on an erg for rowing.

  This is unfortunate because horizontal rowing is a very safe movement that is excellent for the health of our shoulders. Horizontal rowing is a great strengthener for the musculature around the scapula as well as one of the only movements that helps strengthen scapular retraction. Slight scapular retraction helps put the musculature around the shoulder blade and rotator cuff in the best position to produce strength. Replacing some of the higher volume of pressing in our programs with more horizontal pulling will help to reduce some of the compressive stresses on the rotator cuff, thus improving overall shoulder health and performance.

  It makes sense that making this movement a more common part of our programming is important. These are our favorite horizontal rowing variations.

  1. Single arm row – With dumbbells or barbell
  2. Ring rows
  3. Prone dumbbell row on incline bench

  We believe most athletes should be including a horizontal pulling variation in their program atleast once per week. More competitive athletes should probably be including horizontal rowing at least twice per week with some sort of rotator cuff and scapular stability exercise incorporated up to every day.

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