Move of the Week - DB Lateral Swing to Rotating Row & Press - 12/12

​This week we are continuing to work on our cross body swing. Last week we worked on foot work, how to lengthen through the swing in our thoracic bend and also finding activation in our crunch through the obliques and lats.

This week we are going to make things just a little more complicated because WHY NOT? It's a great way to continue testing our abilities and what we are capable of. You are already familiar with all of the pieces of this movement, and now we'll be pulling them all together in this coordinated movement, which will test our brain body connection even more. The more we continue to push our body to being uncomfortable the more we learn and the better we move.

The foot work and timing with this move will be important in helping us move fluidly and comfortably. This is one of those moves where really listening to your body and recognizing if something feel wrong and learning to adjust will serve you well as you progress through this movement. Making sure we aren't feeling any tension in our shoulders, overworking one muscle over another, ensuring that we're not feeling any lower back or any other joint pain is always important. Just like learning any other move, start light in weight, figure out the form first, and then start pushing yourself to test those muscles & coordination.

This is a great opportunity to work on our full body rotation and knowing where our feet are. This move will have a single leg full body rotation and a full body rotation moving both feet. Knowing where are feet are in space will be critical to nailing down this sequence. Take your time with each step and breaking it down.

The swing is just like last week where timing will be key to helping us pull into our row and press with the bungee. This is where the fluidity of the movement will come in as the momentum of the swing will pull us into our rotation and stabilize in the row to press.

Remember when you get lost along the way its always better to reset, find your best posture, and focus on one step at a time. These are all moves you've seen before, now just in a slightly more complex sequence.

Here's your checklist:
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1. Find your lats! This is the biggest thing to staying out of your shoulders. Whether holding the dumbbell or the bungee, find your lats in you standing position first.
2. Let the momentum of the dumbbell pull you through your swing extending through your thoracic bend to maintain control.
3. Work on the timing. Wait for the swing to be past you to pull into the row. Creating the most momentum, least resistance, and most lat activation as you row.
4. Let those feet follow you! We want our hips to be turning with us into our row to press so power through the rotation is important!
5. Start slow, focus on what you do know, and add in the new things little by little. Have fun!