Proper Exercise Form for the NO. 077 Row-N-Ride

Proper Exercise Form for the NO. 077 Row-N-Ride

One of the top questions we get asked is how to complete squats and rows with proper form when using the NO. 077 Row-N-Ride machine. Exercising with the correct form is important not only for your safety, but also the effectiveness of your workout. If you’re looking to target specific muscles, it’s important to understand how to effectively move in order to do so. In this article, I’m going to teach you how to do squats, rows, and the squat and row on the Row-N-Ride with proper form.

Row-N-Ride Squat

Incorrect

Lazy Posture: One of the biggest faults I see when it comes to squatting on or off the Row-N-Ride is lazy, slouched posture. When you’re squatting it’s important to keep your chest up and shoulders up and back.

incorrect lazy posture

Weight into Toes: A common mistake is driving your weight into your toes as you squat up and down. This often happens when foot positioning on the pedals is too far forward on the balls of your feet. When you squat with weight distributed forward, there’s a tendency to shift your entire body forward. This can put lots of pressure on your knees. Instead, plant your mid-foot on the pedals. When you squat, focus on sitting back with your hips and driving into your heels.

incorrect weight into toes

Forward Lean: When squatting on the Row-N-Ride, we want to focus on sitting back with the hips. It’s important not to overcompensate for sitting back with the hips, by leaning too far forward. As you can see in the below example, my arms are bent, and my weight is unevenly distributed, making my squat incredibly uncomfortable. Keep your arms straight, when pushing your hips back into your squat.

incorrect forward lean

Correct

Now, let’s put it all together. In a proper squat, we want to start first by engaging the core. Your core is your anchor, it should remain steady and stable throughout your movement. Posture is upright - chest is proud and shoulders up and back. Your mid-foot should be planted on the pedals, and as you begin to sit back, your weight should shift into your heels. As you squat, begin by sitting back with your hips as if you’re sitting in a chair. When you’re ready to come back up, focus on driving into your heels, and mindfully activating your glutes as you rise. Glute activation requires a mind to muscle connection, meaning it’s voluntary and our responsibility to squeeze the glutes!

correct row-n-ride squat

Key Points:

  • Core is Engaged
  • Posture is Upright
  • Mid-Foot is Planted on Pedals
  • Weight Shifts into Heels
  • Sit Back with Hips
  • Drive into Heels on Ascent
  • Mindful Glute Activation on Finish

Row-N-Ride Row

Incorrect

Lazy Posture: The biggest fault with rowing is incorrect posture. While the inclination during rows is to let your upper body fold as you move forward, keep that upper body strong in that starting position, and contract your back muscles to pull your body forward. Just like squats - engage your core, chest is proud, and shoulders stay up and back.

incorrect lazy posture

Correct

In a proper row, we begin with finding our starting position. The mid-foot is planted on the pedals, knees are relaxed or slightly bent for comfort. Core is engaged, and our upper body - chest and shoulders - are up and back. As we initiate our movement by pulling the elbows straight back, the rest of our body remains strong and steady in that starting position. Complete reps with control.

correct row-n-ride-row

Key Points:

  • Core is Engaged
  • Posture is Upright
  • Mid-Foot is Planted on Pedals
  • Pull Elbows Straight Back
  • Complete Reps with Control

Row-N-Ride Squat & Row

Correct

Now that you understand how to correctly complete a squat and a row on their own, let’s try a squat & row! Combine the concepts from the above two movements, into one. Find your starting position, engaged core, upright posture. Make sure your mid-foot is planted on the pedals. Shift your weight into your heels and sit back with your hips as you squat down. Continue to maintain an engaged core and upright posture. Drive into your heels, and mindfully activate your glutes as you come up from your squat. As you rise, begin to row, using your upper back to pull the bar close to your chest, keeping your elbows tucked close to your sides. Control the return to your starting position, and bravo - there’s your full squat & row!

correct squat & row

Key Points:

  • Core is Engaged
  • Posture is Upright
  • Mid-Foot is Planted on Pedals
  • Weight Shifts into Heels
  • Sit Back with Hips
  • Drive into Heels on Ascent
  • Mindful Glute Activation on Finish
  • Draw Elbows Straight Back
  • Complete Reps with Control

So, there you have it, the three most popular moves on the Row-N-Ride, explained! There are many other exercises you can do with the NO. 077 Row-N-Ride, but most of them will be variations of the above movements.

I recommend you take what you’ve learned from this article about proper movement and apply it to any variations you might encounter along the way - such as plie squats, pulse squats, or wide grip rows. While those exercises may look a little different than just plain squats or rows, the general points such as engaging your core, and maintaining upright posture remain the same.

Infographic
Infographic

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