Mastering The Hip Hinge For Perfect Rowing Technique, by UCanRow2 on YouTube. 3 min 29 s.
- Video length
- 3 min 29 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Sit on the rowing machine and put your feet under the strap so it crosses the widest part of your foot, just below the toes.
Set the footplate height so the strap feels snug and your heels can lift a little at the front of the stroke.
Sit tall with your legs straight and your arms relaxed in front of you. This is your starting posture for the hinge.
Push your hips back and let your torso tip forward from the hip joint, not by rounding your lower back.
Stop when your shoulders sit just in front of your hips, around the 1 o'clock position, with your chest open and spine long.
If your thighs or stomach block the movement, make more room by raising your hips and tipping your pelvis forward as you hinge.
Hold that body-over position for a moment, then bring your torso back upright by driving your hips forward under your shoulders.
Repeat the hinge slowly 8 to 10 times, keeping the movement smooth and the back long.
Tips and common mistakes
Hinge only as far as you can keep a long back; a smaller angle with good form beats a deep fold.
Keep your weight on your sit bones, not your toes, so your hips can move freely.
If your lower back aches, stop and check that the movement starts at the hips, not the spine.
Questions
How far forward should I lean on a rowing machine?
Lean until your shoulders are just in front of your hips, roughly the 1 o'clock position. That is usually a small lean, not a deep fold.
Why can't I reach the body-over position?
Tight hamstrings, a low footplate setting or your body shape can all limit the hinge. Adjust the footplate and try raising your hips to make more room.
Should I bend my knees during this drill?
No. Keep your legs straight for the hinge drill so you isolate the hip movement. Bend your knees later when you add the full rowing stroke.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
