{"id":765,"date":"2012-06-19T06:22:00","date_gmt":"2012-06-19T06:22:00","guid":{"rendered":"http:\/\/firerescuefitness.com\/firefighter-fitness-upgrade-the-row\/"},"modified":"2012-06-19T06:22:00","modified_gmt":"2012-06-19T06:22:00","slug":"firefighter-fitness-upgrade-the-row","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2012\/06\/firefighter-fitness-upgrade-the-row\/","title":{"rendered":"Firefighter Fitness Upgrade- The Row"},"content":{"rendered":"<p><span style=\"font-size: large;\">Last week I had such a great response to the&nbsp;exercise upgrade post (<a href=\"http:\/\/firerescuefitness.com\/firefighter-fitness-exercise-upgrade-db-chest-press\/\" target=\"_blank\">Alternate&nbsp;Arm DB Chest Press<\/a>)&nbsp;I decided to make it a weekly post.&nbsp; This week I&#8217;ll show you ways to change the row exercise to integrate more core and balance work.&nbsp;&nbsp;Firefighters, emts and paramedics are constantly required to lift loads in very awkward positions.  In order to prepare for these scenarios fire rescue athletes must focus their workouts on training not only on and in stable positions but unstable as well.  Here is a great row exercise upgrade to engage more stabilizing and core muscles.<\/span> <\/p>\n<div style=\"clear: both; text-align: center;\"><object width=\"320\" height=\"266\" class codebase=\"http:\/\/download.macromedia.com\/pub\/shockwave\/cabs\/flash\/swflash.cab#version=6,0,40,0\" data-thumbnail-src=\"http:\/\/1.gvt0.com\/vi\/AqkhRvrMtO0\/0.jpg\"><param name=\"movie\" value=\"http:\/\/www.youtube.com\/v\/AqkhRvrMtO0&#038;fs=1&#038;source=uds\" \/><param name=\"bgcolor\" value=\"#FFFFFF\" \/><param name=\"allowFullScreen\" value=\"true\" \/><\/object><\/div>\n<div style=\"clear: both; text-align: center;\"><\/div>\n<div style=\"clear: both; text-align: center;\">Please note that this exercise requires a lot of core strength and shoulder  stability, lower your weights until you feel comfortable with the exercise. <\/div>\n<div style=\"clear: both; text-align: center;\"><\/div>\n<div style=\"clear: both; text-align: center;\">For more exercise upgrade ideas continue to check back to <a href=\"http:\/\/firerescuefitness.com\/\">www.firerescuefitness.com<\/a> <\/div>\n<div style=\"clear: both; text-align: center;\"><\/div>\n<div style=\"clear: both; text-align: center;\"><span style=\"font-size: large;\">For a great FREE workout program that incorporates exercise upgrades for Fire Rescue Athletes&nbsp; <span style=\"color: red;\"><a href=\"https:\/\/app.getresponse.com\/site\/zamzowfitness\/webform.html?wid=171805\" target=\"_blank\" rel=\"noopener\">JOIN<\/a><\/span> the FireRescue Athlete Nation and get the <\/span><a href=\"https:\/\/app.getresponse.com\/site\/zamzowfitness\/webform.html?wid=171805\" target=\"_blank\" rel=\"noopener\"><span style=\"color: red; font-size: large;\">FREE FRF 28-day Quickstart Workout program which includes the  SOP&#8217;s to Lean Eating in the Firehouse<\/span><\/a><span style=\"font-size: large;\">.<\/span><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Last week I had such a great response to the&nbsp;exercise upgrade post (Alternate&nbsp;Arm DB Chest Press)&nbsp;I decided to make it a weekly post.&nbsp; This week I&#8217;ll show you ways to change the row exercise to integrate more core and balance work.&nbsp;&nbsp;Firefighters, emts and paramedics are constantly required to lift loads in very awkward positions. In&hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29,43,45,20,13,46],"tags":[30,34,44],"class_list":["post-765","post","type-post","status-publish","format-standard","hentry","category-ab-strength","category-best-core-exercise","category-burn24-7-com","category-cardio-intervals","category-firefighter-core-training","category-firefighter-fitness-exercise","tag-ab-strength","tag-athlete","tag-best-core-exercise"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-cl","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/765","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=765"}],"version-history":[{"count":0,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/765\/revisions"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=765"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=765"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=765"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}