Working on those little details in the "simplest" of movements can really make all the difference in how we feel a movement and continue to grow through our strength and mobility. This week will really help you find those lats and make those connections in our TRX row. When we connect to our lats properly this helps us reduce tension inner shoulders, reduce risk of energy, and helps our whole body synchronize and connect as one.
Some of the key focus you usually hear us cue on when doing a TRX row is elevation (to keep chest up and shoulders down), hips slightly hinged (for tailbone tuck, core engagement), and making sure you aren't leading with your hips into the row. These key areas will be made easier to control by getting into this deeper seated position.
The more elevation we can create the better our posture will be. Keeping our head back in space allows our spine to align. Allowing our shoulders to drop and rest, as to not create tension through our traps and neck. This also protects our shoulder joint by keeping our shoulder blades in place. All helping us to engage to those lats better and make our muscles do the work.
When we drop our hips this allows us to tuck our tail bone and create the lower part of our spine to align. As we tuck our tailbone this creates a pelvic tilt that helps us to engage our lower abdominals and feel those muscles fully, helping us stay braced and in position instead of our hips leading us up through the row and thus doing the work instead of the lats.
Getting more into a seated squat position will help enforce proper posture and spine alignment. Helping you connect deep into those lats! As we move on throughout the week we will add a little more power and intensity to this movement to also create some conditioning through the back of the body.
Here's your checklist:
1. Strong posture through elevation and dropping shoulders
2. Hips in a seated position to engage lower core and tuck tailbone
3. Keep shoulders in place as you pull through the lats
4. Keep elbows in line with shoulders
5. Make that connection! Have fun!
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Hi! My name is Allison Hopkins and I am the owner of Wilcox Wellness & Fitness in Brunswick, ME. I am excited to bring WILCOX to Brunswick and share in my passion for living a great life through health and fitness.