Hips sag during the row
Core fails to maintain the rigid body angle.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Pull · Upper Body
Ring Row with Retraction Pause
Coaching cues
- Rings set at hip height; body at 45 degrees; row to the chest
- At the top retract and depress the scapulae fully — hold 2 seconds
- Lower to full extension; repeat
- Body angle determines difficulty — steeper equals harder
Common faults 2
Shoulders shrug at the retraction hold
Upper traps elevate under the sustained retraction position.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗