Learn the Supine Row Hold for Your Swim Strength Program

Welcome to the third week of #BuildingBlocks powered by BridgeAthletic

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Today we will be introducing the Supine Row Hold.

The Supine Row Hold is an isometric exercise that is a great follow-up to the Band Bent-Over Neck Pull. After working on thoracic extension and focusing on correct scapular tracking, the Supine Row Hold introduces the static hold to the progression.

Exercise 2: Supine Row Hold


Set your hands about 3 fists wider than shoulder-width apart. Starting in a supine position, pushing through your heels, pull your body up and as close to the bar as possible without arching your back. Squeeze your elbows into your side and hold this position for the required amount of time.

To end the exercise, lower yourself slowly to the ground. Stretch your lats and shoulders in-between sets for best performance.

For athletes that are not proficient in upper-body pulling exercises, or who need to improve their strength-to-weight ratio, set the bar at chest height to start. As an athlete improves in strength, then move the bar height closer to the floor to increase difficulty.

More Building Blocks:

Miss any of the progression or want to review? Check out the other building blocks below.

Day 1: Band Bent-Over Neck Pull

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Want Feedback?

We’re here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team.

Be sure to check back tomorrow for more Building Blocks!

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About BridgeAthletic

BridgeAthletic Logo 3BridgeAthletic works with elite professional, collegiate, and club swimming programs to provide a turnkey solution for dryland training.  Led by Nick Folker, the top swimming strength and conditioning coach in the world, our team builds stroke-specific, custom-optimized dryland programs for each of our clients. The individualized workouts are delivered directly to athletes via our state of the art technology platform and mobile applications. Check Nick and BridgeAthletic out as recently featured in SwimSwam.

About Nick Folker 

Nick Folker, BridgeAthleticNick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s athletes have won 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. Megan Fischer-Colbrie works as the Sports Science Editor at BridgeAthletic.  Megan was a four-year varsity swimmer at Stanford, where she recently graduated with a degree in Human Biology.

The Championship Series by BridgeAthletic is designed to empower athletes with tips from the pros that will help them reach peak performance come race day.  We will be covering competition-focused topics such as nutrition, recovery, stretching, and mental preparation.

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