Rowing: Hug
Intermediate (6/10)Reformer
Position: SeatedEnergy: 5/10~45s
Cueing
Hug a large tree; open arms wide but stay in peripheral vision; sit tall.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapezius
Secondary Muscles
RhomboidsPectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatus
Regressions
Smaller circles; move slower; hands in front of chest.
Progressions
Add a slight hinge back; increase resistance; maintain long arms.
Common Errors
Collapsing the chest; locking elbows; dropping the chin.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
