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Strength Training Technique
Strength training is one of the safest forms of exercise and can dramatically help both speed and rowing technique, but only if done properly. Everyone should regularly brush up on strength training technique. Take a minute every few months and review this check list. Refer to the Exercise Encyclopedia for descriptions of specific exercises.
Use mirrors - It is very difficult or impossible to self coach without mirrors. Try to lift in front of mirrors whenever possible, or with a partner who can check your technique. Even experienced lifters need to monitor technique.
Athletic position - most exercises done with free weights should begin from an athletic position: Feet shoulder width apart, knees slightly bent, belly drawn in and shoulders back. There should be a straight line from the ears through the shoulders, hips and ankles. Check yourself before every standing exercise for this position.
Core strength - every exercise should be done with the belly drawn in to the spine to stabilize the core. This protects your lower back muscles.
Legs Shoulder width apart - Stand up and put your feet shoulder width apart. Then measure with your hands how far apart your shoulders really are and compare to where you put your feet. Most people will need to reposition several more inches apart.
Stable shoulders - If you are doing a lift with the weight in your hands check that your shoulders remain back and stable. Often we see athletes doing curls, dead lifts or other exercises and the shoulders gradually slouch forward after a few reps. Recheck your position 1/2 way through every set for slouching shoulders, loosened up belly or other bad technique which may creep in with fatigue.