Guard Fit Challenge – Video: Inside the Exercise—Seated Row
Three athletes are shown, one at a time, performing the seated row in a weight room. All are using a weight machine. An intro screen that says “Inside the Exercise: Seated Row” appears, and then SGT Courtney Zablocki—one of the athletes—begins a description of the exercise.
Courtney: This is a seated row. This is working your back muscles and this makes you really strong, to be able to carry and lift things. What you’re going to want to do is sit down, put our chest against the pad here, and you’ll grab the bar with your palms facing in.
The video shifts to show SGT Vikram Mittal demonstrating the exercise.
Courtney: Then you’ll pull your arms in, close to your body, making sure you come all the way to the back and you squeeze your back muscles and then you’ll come right back down again.
The video shifts to show Courtney performing the exercise. Then the video shifts to show SGT Jeremy White performing the exercise.
Jeremy: When you pull back, don’t arch your back, don’t lean forward. Staying straight up, sit properly, just focus on the muscles that you’re using…control your breathing, get nice extension in the back.
The video shifts to show Vikram, who continues performing the exercise until the video fades. The final screen contains the words “Inside the Exercise: Seated Row.”