Wakeboard Workout Wednesday #7 – Core Row

This week’s Wakeboard Workout Wednesday is the core row.  The core row is great to use in order to learn to stabilize your entire core while at the same time unilaterally moving a part of your body.

Watch the video below…

WARNING: Use the information in this video at your own risk. Please consult your physician before participating in an exercise program. Wake 2 Wake Fitness does not take responsibility for any type of injuries that occur from following the listed videos.

In a push-up position, with your feet shoulder width apart, brace your core/abs.  Without shifting your hips and keeping your back flat, pull your hand up to your rib cage, in a rowing motion, squeezing your shoulder blade towards the middle of your back.

Return the dumbbell to the floor and repeat the process on the other side.  That equals 1 repetition.  Perform 3-4 sets of 6-12 reps (12-24 reps total.)

Beginners can simply use their hands.  In order to increase the difficulty, simply add dumbbells.  (If you are using lighter dumbbells, be careful not to smash your fingers…)

While you are wakeboarding, there are many tricks, grabs, and moves that require you to let go of the handle with one of your hands.  If you can learn to brace your core and control your hips, while letting go of the handle with one of your hands, it will allow you to have a greater amount of body control while in the air.  By being able to control your hips you will be able to hold a grab longer, or land more difficult tricks.

The next time you are working out, make sure to try out a couple of sets core rows, and let me know what you think about them in the comments.

Roger Ernst II, CSCS

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