20/03/2026
🚣♀️✨ Rowing Hingeback — Control, Flow & Precision ✨🚣♀️
This isn’t just a rowing exercise, it’s a masterclass in coordination, control, and seamless movement. The hingeback series challenges your ability to organise your body while maintaining flow and alignment throughout.
Breakdown:
Start by finding length through the crown of your head and space across the front of the shoulders, maintaining that strong 90° at the elbows and openness through the armpits.
As you hinge back, keep that lift and connection — no collapsing! Reach the arms overhead with control, then smoothly turn the palms to face forward as you dive headfirst into flexion.
From here, imagine you’re scooping water, paddling forward with intention. You’ll move into internal rotation at the shoulders, keeping the movement fluid rather than forced.
Pause and feel that connection… then begin to spiral the arms back into external rotation while maintaining your spinal flexion. Bend the elbows, stack the spine, and return to your starting position with control.
It’s all about precision — every phase connects, every transition matters.
Move like a pro, not just through effort, but through awareness.
Question:
⁉️ What do you find most challenging here — the hinge, the coordination, or controlling the rotation?
ControlAndFlow PolestarPilates
