EPHYT

Swiss Ball 4-Point Prone Rows

Equipment Needed

  • Light dumbbells or weights (1–5 kg).
  • A stable Swiss ball.

Movement Execution

  1. Starting Position:
    • Position yourself on your knees with the Swiss ball under your stomach, chest resting lightly on the ball.
    • Feet are slightly apart for balance, or increase difficulty by shifting to your feet/tip-toes instead of knees.
    • Hold a light weight in each hand, arms extended toward the floor.
  2. Perform the Row Movement:
    • Engage your core to stabilize your body on the unstable Swiss ball.
    • Pull the weights toward your body, bending at the elbows and squeezing your shoulder blades together at the top of the movement.
    • Slowly lower the weights back to the starting position without allowing the ball to roll.
  3. Control:
    • Ensure that the movement is slow and deliberate, maintaining balance on the ball throughout.

Proprioceptive Cues

  • Visualize pulling your shoulder blades down and together as you lift the weights.
  • Keep your core engaged to prevent excessive movement of the ball.
  • Ensure your neck stays neutral—avoid looking up or letting your head hang down.
  • Feel the contraction in your upper back and lats rather than relying on momentum.

Common Cheat Movements or Mistakes

  1. Rocking on the Ball: Using momentum instead of core stabilization.
  2. Shrugging Shoulders: Overactivation of the upper traps instead of focusing on the mid-back.
  3. Overarching Lower Back: Failing to engage the core, leading to unnecessary lumbar extension.
  4. Too Much Weight: Using heavy weights that compromise form or balance.

Sets, Reps, and RPE

  • Beginner: 2–3 sets of 10–12 reps at RPE 4–5.
  • Intermediate/Advanced: 3–4 sets of 8–12 reps at RPE 6–8, progressing to being on your feet for added instability.
  • Core Endurance Focus: Perform isometric holds at the top of the row for 2–3 seconds per rep.

Progression or Variations

  • Use heavier weights as strength and balance improve.
  • Transition to being on your feet instead of knees for increased instability and core demand.
  • Incorporate single-arm rows (and contralateral hand to balance) to further challenge core stability.
  • Add resistance bands for variable tension.

Why Perform Swiss Ball 4-Point Prone Rows?

  • Enhances core stability and balance due to the unstable base of support.
  • Strengthens the posterior chain, improving posture and scapular control.
  • Combines strength and proprioception, ideal for functional movement training.

Clinical Reasons to Perform Swiss Ball 4-Point Prone Rows

  1. Shoulder Impingement Syndrome: Encourages scapular stabilization and balanced upper back strength.
  2. Chronic Lower Back Pain: Activates the core, aiding in spinal stability and reducing back strain.
  3. Postural Dysfunction: Corrects rounded shoulders and kyphotic posture by strengthening postural muscles.

Who Should Perform This Exercise?

  • Athletes: Especially swimmers, rowers, or weightlifters requiring strong scapular stability.
  • Desk Workers: To combat postural imbalances from prolonged sitting.
  • Rehabilitation Patients: For those recovering from scapular or back injuries requiring controlled strength training.

Muscles Involved

Primary Muscles

  1. Latissimus Dorsi
    • Origin: Spinous processes of T7–T12, thoracolumbar fascia, iliac crest, and inferior ribs.
    • Insertion: Intertubercular sulcus of the humerus.
    • Function: Shoulder adduction, extension, and medial rotation.
  2. Trapezius (Middle and Lower Fibers)
    • Origin: Spinous processes of C7–T12.
    • Insertion: Acromion and spine of the scapula.
    • Function: Scapular retraction, elevation, and depression.
  3. Rhomboids (Major and Minor)
    • Origin: Spinous processes of C7–T5.
    • Insertion: Medial border of the scapula.
    • Function: Scapular retraction and stabilization.

Secondary Muscles

  1. Posterior Deltoid
    • Origin: Spine of the scapula.
    • Insertion: Deltoid tuberosity of the humerus.
    • Function: Shoulder horizontal abduction.
  2. Core Muscles (Rectus Abdominis, Obliques, Transverse Abdominis)
    • Stabilize the trunk and maintain balance on the Swiss ball.
  3. Erector Spinae
    • Origin: Iliac crest, sacrum, lumbar vertebrae.
    • Insertion: Spinous and transverse processes of thoracic and cervical vertebrae.
    • Function: Spinal extension and stabilization.
  4. Biceps Brachii
    • Origin: Coracoid process (short head), supraglenoid tubercle (long head).
    • Insertion: Radial tuberosity and bicipital aponeurosis.
    • Function: Elbow flexion and forearm supination.