When rowing, your body can engage in a sequence that warms up the muscles while also stretching your hamstrings. A similar result can be achieved by using a kettlebell during this exercise. Hold the kettlebell to your chest in a cradled fashion while keeping your back straight. Then, bend over to stretch your hamstrings. Continue to stretch and bend your knees, then bring your butt to the ground. Lastly, straighten your knees out and unhinge your back so that you finish the exercise by standing up straight.
Throughout a rowing session, you frequently need to reach toward your toes. This movement requires mobility through your hamstrings and your lower back. If you're looking for a way to continue that movement at home, we've got you covered! All you need is an elevated surface that's a few inches off the ground. Simply place your toes on the platform with your heels dropped lower than the platform; this alone helps stretch out your calves. To extend the stretch up your legs through the hamstring, glutes and into your lower back, keep the leg straight and bring your hip back.
While many assume that rowing only requires using your arms, it's a movement that relies heavily on one's legs and back. For this exercise, keep your feet shoulder-width apart. Start with dumbbell weights just below the halfway mark on your shin. Ensure that your posture and shoulder position is completely locked here before you start any movement. If this is your first time using dumbbells, it might be helpful to have a friend or family member guide your posture. From there, extend your legs until the weights reach the height of your knees. Your back will start to lift upright, raising you to a standing position.