Rowing: Shave
Intermediate (6/10)Reformer
Position: SeatedEnergy: 5/10~45s
Cueing
Hands behind head, reach upwards in a diamond shape; keep shoulders away from ears.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapezius
Secondary Muscles
RhomboidsPectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatus
Regressions
In front of forehead instead of behind head; narrow range; sit on box.
Progressions
Slower eccentric phase; add small pulses; maintain extreme lift.
Common Errors
Neck poking forward; back arching; shoulders shrugging.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
