Rowing Machine (Ergometer)

1) Pre rack the Barbell and add a Hip pad and position a 16inch box infront of it. 2) Sit in front of box and make sure the box edge touches your back just under your shoulder blades. 3) Get under the barbell and push the BB right above your hips. 4) Bend your knees and position your legs a bit wider than hip width with focus remaining on heels and 90 degree bend in knee. 5) Breathe in and brace yourself and focus on moving the weight with the glutes and not the lower back or hamstrings towards the ceiling. 6) When you approach the top of the movement, finish the lift by contracting your glutes hard and pushing your hips forward. (Do not overextend the lower back Finish the movement with your hips as high as possible while maintaining a neutral spine. At the top of the movement your torso should be parallel to the ground with hips pushed through. ) 7) Lower the weight under control keeping tension on the glutes. Repeat for desired number of reps Note: Repetitions can be performed by touching the floor on each rep or by reversing in mid-air. There are benefits to both options. By touching the floor on each rep, you can “reset” each rep and you ensure that you’re using full hip ROM. However, by reversing in mid air, you keep constant tension on the glutes which can lead to greater burn and a better glute pump.