I've just figured it out myself, its not hard at all.

Select the whole range in Excel and name the range "table1" or
whatever.

Select the range and Ctrl C to copy.

Back to Word, special paste and link in the usual way. Since the range
of table1 has been linked (verified in the field code, alt F9), the
table in word now picks up the extra rows you add in the middle of the
range, doesn't get shifted if you add a row above, etc.

Travis