This week's Move of the Week is the Dumbbell Swing to Step Row to Step Press. This movement is A LOT like last week's movement in that it includes a hinge, to a step row and a press. The difference is that this movement requires us to step forward instead of backwards, it includes TWO steps and the hinge is a swing movement.
This movement will give you the opportunity to build upon the skills that you developed in last week's movement while continuing to master the timing of each step and the corresponding swing, row and press.
When done correctly this movement really flows and is a lot of fun to do. The areas that we'll be focusing on this week include a nice flat back in the hinge swing and not swinging too far between the legs causing us to lose our back posture. We'll also be working on the timing of the step and row, and really connecting to that lat. Next, we want to work on pressing through the lat, taking pressure off of the shoulder, as well as the timing with the step and the press, using the power of the glute in the step.
As always, we'll be breaking down this movement over the course of the week so that you can ease into each of the components of the move. You're also welcome to work on a version that we practiced earlier in the week instead of progressing to each new piece of the movement. Taking time to feel really comfortable with each step (literally) will give you the confidence to put all of the pieces together in time. Once we build up to this movement over the course of the week we'll be able to bring this movement into our training sessions in the weeks to come so that you can keep practicing it, so let us know what you think about this movement. I think you're going to LOVE IT!
Some keys to success are:
1) Set up your split Stance with great posture.
2) Create a strong base with your feet and let your hips guide your swing.
3) Listen to your coaches as they guide you through the timing of the movement.
4) Be mindful of your foot position as you make each step.
5) Have fun!
Hi! My name is Allison Hopkins and I am the owner of Wilcox Wellness & Fitness in Brunswick, ME. I am excited to bring WILCOX to Brunswick and share in my passion for living a great life through health and fitness.