PREPARATION DRILL, EXERCISE 8: PRONE ROW
Purpose: This exercise develops strength of the back and shoulders (Figure 8-8).
Starting Position: Prone position with the arms overhead, palms down, fingers and thumbs extended and joined, 1 to 2 inches off the ground and toes pointed to the rear.
Cadence: SLOW
Count:
- Raise the head and chest slightly while lifting the arms and pulling them rearward. Hands make fists as they move toward the shoulders.
- Return to the starting position.
- Repeat count 1.
- Return to the starting position.
Figure 8-8. Prone row
Check Points:
- At the starting position, the abdominal muscles are tight and the head is aligned with the spine.
- On counts 1 and 3, the forearms are parallel to the ground and slightly higher than the trunk.
- On counts 1 and 3, the head is raised to look forward but not skyward.
- Throughout the exercise, the legs and toes remain in contact with the ground.
Precautions: This exercise is always performed at a slow cadence. Prevent overarching of the back by maintaining contractions of the abdominal and buttocks muscles throughout the exercise.
