This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility (and stability on the planted side).
This challenging exercise can be done at home, or the gym! You can also do this exercise using a band or cable.
Coaching Tips:
- Get into a plank position. Your body should be in a straight line from your head to heels.
- Grab onto a band or cable. There should be resistance in the band/cable for 100% of the exercise.
- On the planted side, your hand can be directly below, or slightly ahead of your shoulder. Do what works/feels best for you. Spread your fingers, and pretend you are suctioning or screwing your hand and fingers to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips/wrinkle the front of your shirt, and squeeze your glutes.
- Perform a single arm row and draw your shoulder blade in towards your spine and down towards your opposite hip. Do not allow your elbow to flare out.
- Return to the starting position with control. Your shoulder blade should perform the reverse movements as it did during the rowing/concentric component. Think about moving your shoulder blade away from your spine, away from your opposite hip, and around your ribcage. Do not keep it pinned.
- Pay attention to your non-working/supporting side. Push your body away from the floor/towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, do not allow your shoulders to shrug towards your ears, and do not allow your shoulder blade on your planted side to elevate.
- For the duration of the exercise, your body should remain in a plank position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
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