How to Row Without Hurting Your Back

Rower sprints can be a great conditioning tool to use to burn fat and enhance your conditioning, but far to many people use too much of their lower backs to perform the movement and end up hurting themselves.

Try it this way and make the movement more powerful and useful as a conditioning tool (see video).

By performing the rower sprint with a hip driven movement you enhance the overall power generated by the hips, lower and upper back, thus creating more power.

You can see this easily by putting your rower to a watt based setting and watch the watts increase with each powerful row.  By performing more watts, your essentially generating more power and force.  This creates a better overall conditioning effect, while saving your lower back from excessive strain and wear.

So the next time you're rowing, think of creating a smooth, powerful motion from the hips and upper back, not simply pushing with the legs and pulling with the arms.

"Smooth is fast, fast is smooth," as the old Army saying goes.

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Jess Howland

Jesse "Captain Smash" Howland is the owner of SMASH’s Strength Lab, which offers targeted personal training to reach a variety of fitness and physique goals. A natural bodybuilder, competitive powerlifter, certified personal trainer, and nutrition coach, Jesse is often the go-to resource for personal training Ottawa. He studied Exercise Science at Oregon State University and even trained at the world famous Gold's Gym. He's a former US Army Captain with the 86th Infantry Brigade Combat Team, a former blog writer at Veterans Fitness Career College, and former Chief Executive Officer at U.S. Army Forces Command (FORSCOM). His workouts and personal training are army-inspired to help reach your weightloss, athletic, or physique goals.