Move of the Week - 180 Crossbody Swing - 1/23

This weeks move is taking what we learned from last week and continuing to advance the movement. This week we will be adding a cross body swing which will continue to require us to follow the momentum of the up and over on the box. Using our thoracic rotation and bend in this move will carry us through into the 180 degree rotation. The rotation will feel easier and easier the more we can let our body follow the momentum of the swing.

This will take a lot of focus on our thoracic rotation to complete this move effectively. To get the cross body swing our hips need to maintain their position as we thoracically rotate over our front leg using our core and lat to help us maintain our posture. This will help us protect our lower back and shoulders. The arm should feel like it's doing little to no work as the momentum is going to help us during the swing. Imagine your arm is a string and the dumbbell is just an extension at the end allowing us to make a pendulum through the air.

We have been practicing the up and over on the box for a while now. Being able to trust our feet and know where the box is underneath us will help to provide the power and footwork to switch our feet back and forth. Staying center over the box will help with efficiency and connecting to our glute. Our glute and legs are super powerful and once connected to them these muscles will take care of us and our footwork.

It can be intimidating having our upper body move in one direction while the lower body is doing something else, but once you find the flow of the movement it should feel like the whole body is working as one. Leaving you to move freely and have fun with this movement. Take what you have already gained from this past week to continue advancing your movement and connection.

Here's your checklist:
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1. Starting position is the same as a split stance row on the ground.
2. Stay centered over the stair stepper to find your best posture and center of balance.
3. Use your free hand to create a push/pull of your body to build momentum, allowing you to get over the box.
4. Pushing through your glute on the stair stepper helps us make the full body connection in this movement making everything work together.
5. Listen to how your body is feeling and that is where these connections will happen naturally. Without even having to think about it you will be floating over that box in no time! Have Fun!