Single Side rowing training is what we always recommend to everyone. Compared with traditional two-hand training, unilateral movements have many benefits!
Including:
Improve the imbalance of left and right muscle strength, and the control is different!
More range of motion and recruitment of motor units!
More core strength activation!
However, although one-handed rowing is good, it is also difficult to master. Today I want to share with you one of the most common mistakes made when rowing with one hand!
The biggest difference between one-handed training and two-handed training is not the imbalance between the left and right, but the stability!
When we row with one hand, many people often experience spinal rotation and side bending. This is something we need to be very careful about! Serious conditions can cause injury to your spine!
Common phenomena:
When rowing with one hand, in order to pull the load to the side of the body, compensation for spinal rotation occurs!
We all know that, The main function of the spine (especially the lumbar spine) is stability. When our limbs move, only a stable and neutral spine will allow better transmission of force!
The biggest difference between single-handed training and double-handed training! The difference lies in the stability of the core. Due to the uneven weight on both sides of the one-handed training, one side of the body can easily be carried away by the weight, causing lateral flexion and rotation of the spine
When your spine loses stability and the weight of the load is added, your intervertebral discs will be asymmetrically squeezed, ultimately leading to an increased risk of injury
Ideally, the torso should be completely still and the spine should be in normal physiological alignment without rotation or displacement! The following is the action of rowing with one hand
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To do this, you need to mobilize the core muscles to jointly stabilize the trunk and resist rotation. This is why many trainers use one-hand training as an anti-rotation and Reasons for core strength training to resist lateral flexion
At the same time, don’t be greedy for weight! When you lift more weight, you will lose your core stability, but behind it is greater injury. Risk!