Move of the Week - Cable Machine Row with DB Squat Press - 8/8

This week's move of the week will work on that brain body connection of multiple parts of the body moving all at once to make a fluid movement. These are the types of moves that can look and seem overwhelming at first, but they are all moves we have done and broken down before. Now we will take all those little moves and combine them into a full body movement. This works our coordination, muscle reactions, and practicing sequences of movement.

Starting us off with a cable in one hand and a dumbbell in another we are focusing on making cross body connection specifically through the back of the body. Our lats and glutes are main movers in this movement and should work in sync with each other across the body. So when we connect to our left lat we should also be making a connection through our right glute. Through this activation we create stability and power helping to keep aches and pains out out of joints and spine.
To start this movement our dumbbell will come down into a squat swing. As the momentum of the dumbbell comes back up we are going to stack this into a row on top of our lat while simultaneously bracing through our legs and driving through our opposite heel to activate our glute. As this connection happens it will help our core to fire and brace in a slight thoracic bend keeping our whole core strong and stable.

From this squat row position we will take a second or so to make sure we are connected as much as we can through our body. Then pulling on the cable over head into our row we will simultaneously push through the opposite leg to continue that cross body activation and press our dumbbell overhead. Now being in a standing position with a row on our cable side and a dumbbell press on the other this creates a push pull through our upper body putting us in a slight thoracic bend. Lifting our rib cage up through our press and pinching down on our lat and oblique through our row.
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We will repeat the swing squat from our pressed position and continue the move again. This can be a lot to think about, but it should feel like a fluid movement and natural as possible. All of these muscles will be working in unison and should happen automatically just like when you perform a bicep curl it works your bicep without you thinking about it.

Have confidence in your ability and have fun breaking each piece down. Once your feel those connections being made they can be empowering!

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Here's your checklist:
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1. Start with a neutral stance and make your connection to the floor through your legs and feet
2. Let the momentum of the dumbbell guide you through the movement
3. We want to connect to our lats and glutes as much as possible
4. Stay in your best posture and wait for the timing of the swing.
5. Have fun and trust yourself!