The Rowing Stronger Mission

Without a doubt, the most helpful thing I learned in school last year was how to develop and coach with core values. I had heard plenty of times before about coaching philosophies and the benefit of developing one, but I always found it to be an overwhelming assignment without a clear starting point. Two things helped me break through this barrier. First, like any good project, was a deadline. We had to submit certain portions of our coaching philosophy gradually by certain deadlines throughout the quarter, and this made it easier to force myself to sit down and struggle with it. The second was a clear system. In this article, I will share this system with you and explain my own philosophy of Rowing Stronger through that framework.

Coaching Better with Core Values

The key purpose of a coaching philosophy is to ensure that your values have clear purposes and are backed up intentionally by your actions. Once I learned to think in this way for a coaching philosophy, I started to see the connection in other areas of my coaching as well. The mission statement of my website was borne out of this–helping you row stronger, faster, healthier, and longer.

It’s a magnificent way of simplifying and clarifying so that we can keep the overarching principles of our coaching clear as we focus on the minute details. Having specific connections between your values, purpose, and actions also makes it easier to discard ideas or actions that don’t fit your philosophy.

The “Why” of Rowing Stronger

Before getting to values, we had to think about why we coach in the first place. This is a helpful starting point to lead naturally to values. If my “why” for my website operations was to make money and max out traffic, I would have a different set of core values to support that goal.

Continue reading → The Rowing Stronger Mission

Fall Rowing Strength Training

The Specific Preparation Block of rowing strength training can often get left behind in the overall hustle and bustle of fall rowing season. It’s an exciting time in the collegiate or junior USA programs. Athletes return from summer break, enthusiasm for a new year high. New novice rowers join the program ranks. Coaches rush around like forest creatures using every last bit of daylight to make final preparations for the changing seasons, squeezing in extra meters to get athletes up to speed. Coxswains sweat out the twists and turns of upcoming head races. It is vital to have a solid plan for fall rowing strength training amidst all the busyness so that your athletes get the most out of the work they put in during the summer General Prep Block.

One difference between the General Prep and Specific Prep blocks is the quality of rowing work you do. If you followed my recommendations and spent the summer cross-training, sculling, or at least sweeping from your non-preferred side, the Specific Prep Block is more specific largely because you’re returning to dedicated rowing training.

On the weights, it’s crucial that we use the Specific Prep Block to gradually increase intensity of training to build into the winter season Pre-Competitive Block of training. No matter what they did over summer, rowers who neglect fall strength training are in for a shock if they try to jump straight into the next block of training unprepared. Thus, we tune the intensity, or how closely we operate to 1-rep max (1RM) weights, up slightly to operate more in the 70-85%1RM range compared to the General Prep Block’s emphasis on the 60-75%1RM range. When intensity rises, volume falls, so we do slightly fewer total reps than in the General Prep Block. We also use a more focused panel of exercises compared to the diversity of lifts used in the General Prep Block. All of these factors–the specific rowing training, the increased intensity, the decreased volume, and the more focused exercise selection–contribute to the “tuning up” that characterizes the Specific Prep Block.

Continue reading → Fall Rowing Strength Training

Why Strength Matters in Rowing

The short-and-sweet answer to why strength matters in rowing was concisely tweeted out by my good friend and Strength Coach Roundtable co-host Blake Gourley few months ago, that increasing strength decreases the amount of effort required per stroke, which increases endurance. I dubbed this “Twitter-coaching at its finest” in the conversation, however, I know many are interested in the full answer. Here’s about 5,500 characters (and no emojis) more on how we get to this beautifully concise answer.

We have to go to the research and do a bit of maths.

In “Strength and Power Goals for Competitive Rowers” (2005), authors Ed McNeely, David Sandler, and Steve Bamel outline their proposed strength and power standards for male and female rowers in the different categories of sport from lightweight to heavyweight and junior, U23, club, national, and Olympic levels. Personally, I think the standards are a little low, which I credit to how the sport has grown and progressed in the 12 years since this article was published. The data was collected over the previous 10 years, so we’re looking at standards based on rowers from 1994-2004, so some “performance inflation” is natural to occur.

Continue reading → Why Strength Matters in Rowing

How to Warm Up for Rowing

The warmup is a critical time to set you up for the best and most productive rowing or weights training session possible with the least risk of injury. Most rowers are great about doing warmups for rowing training, because it’s naturally built into the practice. A short erg or jog, running oars down, some dynamic stretching, walking the boat down, and then skill-and-drill by pairs, fours, or sixes, provides 20-30 minutes of excellent warmup time. warmup rowingThe first important thing a good warmup accomplishes is gradually increasing heart rate and circulation. This is important to lubricate joints, increase blood flow to muscles, and prepare the lungs and heart for pumping a lot of oxygen and blood during training. The second thing a good warmup accomplishes is priming the muscles for efficient, precise movement. Both of these things play a vital role in reducing risk of injury as well as improving performance in training and competing.

Warming Up for Strength Training

The best rowers will treat all parts of their training just like they treat rowing training. You or your coach spends hours planning your rowing training, you read rowing blogs, do rowing mobility exercises, you think about technical elements of the stroke, physical elements of on-water training, maybe you even do mental skills for your rowing training, and of course, you spend hours actually executing the training. The very best athletes apply this same level of focus, dedication, and consistency to their strength training, nutrition, and recovery.

This should take you no more than 20 minutes from the time you walk into the gym to starting your first working set. If you don’t have 20 minutes to safely and effectively warm up, you don’t have time to train. It’s as simple as that.

#1. 5 minutes of low-stress aerobic activity

To erg or not to erg…

In general, I’m fine with rowers using the erg as their warmup, but I can see the counter argument as well.

Many rowers have bad habits or movements on the erg that we’re trying to use strength training to fix. If a rower opens their body early on the stroke, having them erg a bunch before deadlifting increases the chance of them carrying that error over to the deadlift. Many rowers also don’t know “easy warmup speed.” Put two rowers side-by-side and more often than not, the 5-minute warmup will turn into a battle paddle.

Continue reading → How to Warm Up for Rowing

Building a Home Gym for Rowing Training

I’ve been living the home gym lifestyle for a few years now, enjoying the flexible hours, dog-friendly policies, whatever equipment I need for my goals, and no lines waiting to use it. Here is my list of required and preferred equipment as well as some tips and tricks for building your home gym for rowing and strength training for rowing.

Required Equipment

#1: Barbell and Weights

There is no substitute for a barbell and a couple hundred pounds of weights and it should be the very first thing you buy for your home gym. While dumbbells, kettlebells, and other forms of weight are great for assistance exercises and other forms of training, a barbell is absolutely necessary to achieve significant loading and apply enough of a stimulus for growth and strength gains.

There are many, many barbells on the market these days ranging from the very cheap to the very expensive. I love my Texas Power Bar and have also enjoyed using Rogue Fitness’ Ohio Bar and Rogue Bar in the past. Any of these bars should be lifetime bars, which is the main advantage they offer over cheap barbells that can be found at sporting goods stores. If you’re going to be using the bar a lot, it might as well be one of decent quality.

Metal plates are cheaper than bumper plates, and because I don’t use Olympic lifting in my programs, they are perfectly fine for my needs. Metal plates can often be found for good deals used through used sporting goods stores or Craigslist-type websites.

Continue reading → Building a Home Gym for Rowing Training

Why I Hate the Bench Pull

I’ve mentioned several times on the Strength Coach Roundtable as well as in a few different articles my disdain–no, my hatred–of the bench pull (also referred to as the “seal row”) exercise, but I’ve never fully written out the case against it. The bench pull is the single most overrated and dangerous lift in rowing. It has low specificity to rowing, is a known cause and risk of rib stress fractures, and there are too many other exercises superior to the bench pull to make it worth doing.

#1. The bench pull has low specificity to the rowing stroke

The picture below shows me in the bench pull position (left) and then at the finish of the stroke (right). The only similarity between the two is that my arms are bent. In the bench pull, your entire body is supported, your torso is relaxed, you aren’t transmitting force from your feet to the implement, and you’re pulling from a dead-stop position. At the finish of a rowing stroke, your body is supported only by the seat and foot stretchers, your torso muscles are working hard to keep you upright, you are transmitting force from your feet to the implement, and you’re pulling with momentum. Even though the bench pull develops some of the same muscles used in the rowing stroke, it does so in a way far too non-specific to carry over to the rowing stroke.

bench pull rowing compare

There are coaches who omit the arms-only part of the pick drill because it doesn’t sufficiently apply to the stroke and teaches athletes to break their arms when catching the water. We spend too much time at practice trying to get rowers to stop doing exactly that to want to have them practice catching with their arms, plus to get stronger at doing it.

At best, the bench pull has low specificity, at worst, it is ingraining bad habits that will just have to be undone with more coaching.

Continue reading → Why I Hate the Bench Pull

The 10 Best Strength Training Exercises for Rowing

We’re keeping it simple this winter and focusing on what I’ve culled down to the most effective 10 strength training exercises for rowing. These exercises are a mix of rowing performance exercises, included to increase strength in muscles used heavily in the stroke to drop time off splits, as well as exercises for injury prevention and overall muscular balance and health. Check out the playlist with video demonstrations and coaching cues here and then read on for explanations.

#1: Front Squat

This may be the single best lift for rowing performance. Stand with your feet just outside shoulder width, hold the bar in the clean grip or the cross grip, keep your elbows high to prevent the bar from slipping down your arms, sit straight down until your thighs are parallel to the ground, then explosively lift straight back up to the start position.carl offseason

Rowing Benefits: Holding the bar on your shoulders instead of your back, like in a back squat, emphasizes a more upright torso that requires more core strength, more upper back strength, and more quadriceps strength, all muscles that you need to hit those low splits. The bottom position of a front squat is also a similar position to the rowing catch, making the strength built in the front squat more likely to carryover to rowing than the back squat.

Injury Prevention: Tall athletes, common in rowing, tend to find it easier to hit parallel depth with the front squat than the back squat. The more upright torso of the front squat also puts less shear force on the lower back than the back squat, reducing some injury risk from a commonly injured area.

#2: Romanian Deadlift (RDL)

This simple version of the deadlift emphasizes all of the good parts of the deadlift without the difficulty of the start position. The RDL starts at the top of the deadlift. From this top position, keep your torso braced and a slight bend in your knees as you hip hinge, pushing your hips backwards until your hamstrings reach their flexibility limit, then reverse direction, snapping your hips forward to the bar in one explosive motion.carl-rdl

Rowing Benefits: The RDL is a great lift both for strength as well as flexibility. Each rep is a deep stretch of the hamstrings as the entire back works to stabilize the weight and control the descent. The RDL’s hip hinge is similar to the motion of moving out of the bow during the recovery. In my experience, athletes who struggle with the RDL also struggle with maintaining an upright posture as they move out of bow. This gives them more chance to practice this movement while building up a rock solid posterior chain (hamstrings, glutes, and back).

Injury Prevention: The deadlift is a short man’s lift due to its fixed height from the ground and taller lifters tend to struggle to get into a safe and effective starting position. This can result in some nasty deadlift form where rowers are most vulnerable to injury, the lower back. The RDL eliminates this risk. Lower back pain can often result from imbalanced anterior hip (quadriceps muscles) and posterior hip (glute muscles), so building up that backside is a key to staying healthy.

#3: Rear Foot Elevated Split Squat (RFESS)

Using strength training exercises to work one limb at a time is a highly effective way to offset muscular imbalances. In the RFESS, we’re working on getting both legs to contribute to the stroke as well as getting a great stretch on the back leg, so it’s both an excellent exercise for performance as well as injury prevention. The front leg does all the work in this lift with the back leg just resting. If you notice that one leg is significantly harder to do than the other, make sure to perform your reps with your weaker leg FIRST and then only match that number of reps and weight with your strong leg. Your weaker leg will catch up to your stronger leg soon and then you can push both equally.

Rowing Benefits: Tired of having one leg muscly and strong and the other leg looking more like a toothpick? The RFESS will make sure you’re building up both legs equally and is a highly effective quadriceps-blaster.

Injury Prevention: In addition to improving performance through better hip mobility at the catch, flexible hip flexors can help reduce low back pain and injury risk. The body likes balance, so balanced quadriceps and hip muscles also help reduce long-term injury risk. This exercise also doesn’t require a lot of load, so it’ll blast the quadriceps while sparing the back.

#4: Overhead Press

A barbell or dumbbells can be used for this exercise. The overhead press is one of the harder presses to master but offers some major benefits over bench pressing, and not just for going up-and-over-heads.

Rowing Benefits: The upper back is the foundation of your catch and connection to the water. Weak arms, weak shoulders, and a weak upper back makes it harder to apply all that power from the legs to the oar.

Injury Prevention: More scapular (shoulder) muscles are used that tend to be neglected in rowing. Athletes with poor overhead pressing will often exhibit rowing hunchback, and working those mid-back muscles in the overhead press can help restore a more upright posture.

#5: Batwing Row

We’re out of the main work exercises now and onto the assistance work. The batwing row is NOT a bench pull and offers some major benefits over the bench pull. Dumbbells require greater stabilization and allow for a longer range-of-motion (ROM) than a barbell. This means we can use less load for more muscular activity, which decreases injury risk. The greater ROM also encourages athletes to really target the goal muscles in this exercise, rather than just slamming the weight from end-to-end.

Rowing Benefits: The batwing row provides a great squeeze at the finish and using dumbbells builds up better arm and grip strength for a more effective stroke.

Injury Prevention: The batwing row hits the main mid-back postural muscles that rowers are always missing. Developing the middle trapezius, rhomboids, and posterior deltoids will contribute greatly to better posture and less risk of shoulder impingement or injury.

#6: YWT Raise

This is another humbling exercise for the mid-back. I usually teach this with just bodyweight at first and then maybe adding 2.5-10lbs per hand as the athlete progresses. Don’t worry about the weight, just focus on using the right muscles at each phase.

Rowing Benefits: Like the OHP and batwing row, the YWT raise contributes to building a strong upper back to build that rock solid connection from torso power to the oar.

Injury Prevention: The YWT raise targets muscles never used in rowing and uses very low load to do so. Like the batwing row, these muscles will improve posture both in and out of the boat and reduce risk of shoulder impingement and injury.

#7: Inverted Bodyweight Row

Any time we can work torso stability into another exercise and force athletes to transmit force from their feet to their hands through their torso, I’m all in. The inverted BW row, or Australian Pushup as my guys like to call them, offers several great advantages. You can get a great back workout in without loading, important for rowers with often overloaded backs. If the athletes let their torso muscles disengage, they’ll sag and won’t be able to complete the lift. Also, it can be done almost anywhere using a barbell, Smith machine, gymnastics rings, or even a tree branch.

Rowing Benefit: This lift builds up the muscles of the lats and arms and that plus the torso stability combines for a strong finish to your stroke.

Injury Prevention: As you can tell from this list, I’m big on reducing load whenever possible. This lift lets us really work the athlete’s arms and back without adding a bunch of weight for more systemic stress.

#8: Pull-Up

You could probably write this one by now. A low-load exercise that targets the back, shoulder, and arm muscles while forcing the lifter to maintain a tight torso. My one complaint with the pull-up is that it can be hard to do correctly, but easy to do incorrectly. This leads to athletes thinking they can do a bunch of reps and then having to re-learn a more difficult form. The real key here is torso tightness and pulling straight up to the bar. The pull-up should look almost like a reverse overhead press, not a crazy swinging loose torso row. If you find it too challenging at first, you can use a band for assistance or focus on doing negatives–jump yourself up to the top position, hold it as long as you can, and then slowly descend maintaining correct positioning.

Rowing Benefits: Builds strong lats and arms for great posture and a powerful finish.

Injury Prevention: Done correctly, the pull-up is a great lift to build up the mid-back muscles as well as the powerful lats for better shoulder balance.

#9: Pushup

My rule-of-thumb is that an athlete should be able to do 30 pushups with great form before needing to add weight with a bench press variation. Even when the athlete can do 30 pushups, you could also just make the pushups harder by using gymnastics rings or adding load with chains or a sandbag. The pushup is a great exercise that more people should really reap the benefit from before turning to added-load lifts like the bench press.

Rowing Benefits: For rowing, the pushup is mostly about not “going T-Rex mode” aka huge legs and tiny arms looking silly at the start line. Build some muscle and fill out that uni!

Injury Prevention: The pushup is a great simple lift to build muscular balance between the pulling muscles and the pushing muscles. In a pulling sport like rowing, this is very important for keeping the shoulders healthy.

#10: Core

No rowing list would be complete without core exercises, but I couldn’t pick just one for the list. The core exercises I like are anti-rotation, like the Pallof press, or anti-flexion like the plank and plank variations. There are a lot of cool creative plank variations you can do to change up a simple exercise. Check out the last video in the playlist for the torsion plank as an example. I think in general rowers need less motion in their core exercises, not more, so emphasizing these stability exercises from different angles will be more effective than doing a lot of crunches or sit-ups that aren’t similar to the rowing movement at all.

Remember, the #1 reason to strength train for rowing is injury prevention. Rowing performance is the next goal, and it’s totally possible to train for both at once. Our general pattern is 3-5 work sets of 2-10 reps on main work exercises (#1-4 in this article) followed by 2-3 work sets of 10-20 reps on assistance work exercises (#5-10). This allows you to customize your main work goal to match the goal of the rowing season and then clean up with assistance work for muscular balance and injury prevention. It doesn’t have to be complex to be effective!

Did you like this? You can now download my free mini e-book, “The 10 Best Strength Training Exercises for Rowing,” so you can take it with you on the go. No email required, no strings attached, just a handy resource from a coach who just wants everyone to row stronger, faster, longer, and healthier.
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Bundle: Winter Rowing Training

As the fall head racing season wraps up in the US, many teams and rowers are looking to avoid the ice and frostbite by ditching the oars and moving into the weightroom and onto the ergs. Here’s a bundle of articles that will be useful to you as you plan your winter training.

If you’re a spring 2k rower following the block periodization system, the winter training block will be about half specific preparation and half pre-competitive, depending on when exactly your fall season ends and your spring season begins. The typical rowing team will conclude fall in mid-November and resume water training in mid-February. In between the seasons is a great time to restore bilateral (left/right) balance and make great gains to set up the spring competitive training block. Cerg1heck out “The Basics of Strength Training for Rowing” for an overview of annual periodization and how all of these blocks fit together with the goal of peak spring 2k performance, then read the other articles for how to accomplish it!

Overview

Learn the Lifts

Improve Your Mobility

The Strength Coach Roundtable

Keep in touch over winter training

Subscribe to my email list so you can stay tuned for the next Strength Coach Roundtable episode and hear about some of the techniques I’ll be experimenting with over winter season. Email subscribers get exclusive content about training, coaching, and my studies that doesn’t necessarily make an official blog post.

FAQ: Overhead Press for Rowing

The overhead press is a lift that has great potential for rowers, but also carries more risk than other lifts. The unfortunate result of this is that most tend to discard it from programs when a few simple technical tweaks, adjustments, or mobility drills may be all you need to get on the right track. Executed correctly, the OHP strengthens the entire upper body and builds a bulletproof upper back for better connection and power transfer through the entire stroke. Many rowers with weak shoulder girdles can’t sustain the amount of force that their legs can produce. Their legs go down hard, but their upper-back rounds and all that pressure never makes it down the oar handle. The OHP is also a great developer of many muscles that rowing fails to, making it a great “bang-for-your-buck” exercise for the scapular muscles, triceps, and deltoids.

Thoracic spine, or mid-back, ohpmobility is crucial to being able to perform the overhead press. While thoracic mobility is something that many rowers DO struggle with, it is important to make sure that the athlete receives plenty of instruction before making a diagnosis. Often, what looks like a mobility restriction is actually just an athlete who doesn’t understand the correct technique.

Review the basic technical cues in my “How to Train Your Rower” series on the overhead press. The most common errors I see are starting from a poor rack position, not pressing the bar back toward the forehead, and arching at the low-back. Check out the video below for a detailed explanation and demonstration.

The first error is most often caused by a lack of instruction. Everyone should have the mobility to get into a good rack position. However, like the hip hinge, it is not an intuitive movement and some athletes can require extra instruction to get there. If an athlete can get into a good rack position, but flares their elbows or presses the bar out in front of them the second they start to apply force, that athlete likely has weak mid-back and shoulder muscles so their triceps and anterior deltoids take over the lift. Strict rowing variations like the batwing row, facepulls, band pullaparts, and YWT raises, as well as something like a bottoms-up kettlebell hold/walk to work shoulder stability at that range of motion should help build up the shoulder girdle strength to be able to press.

The second error is similar to the first. If an athlete starts in a poor rack position, they will have a hard time correcting that once they start applying force and will end up pressing the bar out in front of them rather than back toward their forehead and then directly over their head. The ideal bar path is as close to a straight line as possible, so the bar should start under the chin and move toward the forehead as the bar clears the face. Most often, I find that athletes who start in a good rack position are already in a good position when the bar is at the forehead.

Finally, a strong lockout for the overhead press is with elbows straight, head neutral, and bar directly in line with the feet. Many rowers, either for lack of mobility or technical knowledge, either press the bar out in front of them at lockout or arch their low-back to keep the bar in line above them. Cue the athlete to brace their torso (flexed glutes and abdominals) and then lock the bar out directly overhead. Inability to do this may be the result of poor mobility.

What do I do if I have a mobility restriction?

I thought you’d never ask! We spent all this time so far talking about thoracic spine restrictions, so let’s take a moment to address why it happens, how to fix it, and what to do in the meantime.

The Why

Most often this is down to what muscles rowing does and doesn’t develop. Rowing uses a lot of lats and a lot of upper traps as the power muscles, but not a lot of the finer postural muscles that contribute to thoracic extension. Combine this heavy usage with the amount of sitting that almost all of us students, employees, and commuters do, and you get very strong and very tight lats and traps that restrict shoulder and thoracic extension.

The Fix

“Mobility for Rowers: Thoracic Spine” contains your answers in detail, plus video. In short, stretch and foam roll the lats and traps, strengthen the rhomboids, lower and middle trapezius muscles, and external rotators of the shoulders. Loosen the restricted muscles, strengthen the weak muscles, attain better balance between the two.

In the meantime

Continuing to try to OHP while working on mobility restrictions is likely to just ingrain bad movement patterns and make it harder to truly fix the problem. Try to find a variation of press exercise that you CAN do without running into the same restriction. Often, using dumbbells, doing one arm at a time, or using a seated variation of press (seated overhead or incline press, for example) can be performed without as great demands on mobility.

Why should I OHP instead of just bench or incline press?

If you have the mobility, the standing overhead press offers greater benefits to rowers than prone or seated presses for the additional demands on torso stability, core strength, and mobility. Mobility is very much a “use-it-or-lose-it” quality. Once you have the mobility required to OHP, simply performing the OHP is also performing thoracic spine mobility maintenance which will also help you when rowing. The OHP also prioritizes development of the deltoids and mid-back muscles much more than the bench press, which focuses more on triceps and chest. I will often program the OHP as a main work exercise and a bench press variation (incline or dumbbell) as assistance work.

Strict OHP vs. Push Press

In the strict OHP, the knees do not move once the athlete begins the lift. In the push press, the athlete dips from the lower body and then explosively drives the weight overhead with the use of both upper and lower body strength and power. Both of these lifts are excellent for different reasons. The push press can be loaded heavier, forces the athlete to transmit force from their lower body to their upper body in a sport-similar pattern, and equally works the muscles of the mid-back and shoulders, all of which make it seem like the superior exercise. However, sometimes it is simply too much. It is often best to give rowers’ sore and tired legs a workout off and have them strict press, using lighter loads with less systemic stress. I also find that the simpler strict press is easier for athletes to master.

Is barbell OHP the only option or can I use dumbbells or kettlebells?

The main advantage that a barbell offers over other forms of loading is its ability to achieve maximal loading. In an exercise like the squat, the barbell allows us to load significantly more weight on the athlete than they could hold with dumbbells or kettlebells. For the deadlift, most gyms do not have dumbbells heavy enough to come close to what can be loaded on a barbell. However, the overhead press is naturally a much lighter exercise than either of these two, and therefore, maximal load is easier to attain. Dumbbells and kettlebells offer the advantage of unilateral training (one arm at a time) as well as greater priority on the stabilizer muscles of the mid-back and shoulders. If you prefer these variations over the barbell and have heavy enough dumbbells or kettlebells to load the lift sufficiently, go ahead!

Don’t be intimidated by the OHP. It’s a great exercise that just requires a little extra attention and care to get going on the right path. Once you master the fundamentals, it will reward your efforts many times over both in the boat and on the land with better catches, stronger connection to the oar, and healthier shoulders.

Part 1: Squat FAQs

Part 2: Deadlift FAQs

You can also download the complete “How to Train Your Rower” guide for free! This PDF manual contains the 3-part FAQ series as well as my 3-part instructional series for each lift.

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Hip Health for Athletes

There are a number of chronic and acute pains and injuries in sports that result from a problem in the hips.

hip
[Source: boneandspine.com]
The hip girdle is quite complex, with its four directions of motion and dozens of muscles inserting, attaching, and acting on the various structures. However, don’t get bogged down in complex analyses of each individual muscle and joint. There are a few common practices that most athletes would benefit from in their training to enjoy happy and healthy hips for a long career and great performances.

Continue reading → Hip Health for Athletes