直立划船 — 動作分析

Excessive Elbow Flare / Internal Rotation

Flaring the elbows too wide and internally rotating the shoulders excessively, especially when pulling the bar above the shoulders, places significant stress on the rotator cuff tendons, particularly the supraspinatus. This can lead to impingement syndrome, tendonitis, and chronic shoulder pain due to the humerus impinging on the acromion.

Too Narrow Grip

Using a grip that is too narrow (hands closer than shoulder-width) forces the elbows to flare out excessively and increases internal rotation at the shoulder joint. This exacerbates the risk of shoulder impingement and reduces the activation of the medial deltoids, shifting more emphasis to the anterior deltoids and biceps.

Excessive Momentum / Jerking

Using momentum or jerking the weight up (often seen with too heavy a load) compromises muscle activation and increases the risk of injury to the lower back and shoulders. It reduces the time under tension for the target muscles, making the exercise less effective for hypertrophy and strength development.