Move of the Week - Lateral Step Swing to Row - 12/5

​This week we will be continuing to work through our thoracic bend and creating length through the lateral side of our body. We will do this by working through our elevation of our rib cage on one side and crunching through our oblique on the other. We know from this past weeks movement that the thoracic bend can be a difficult movement to connect to with a lot of little pieces to think about. The thoracic bend is so important to our everyday life and being able to move through the thoracic spine freely in all directions. The more mobility we create, the better we will feel and move, along with reduced risk of injury to our shoulders and lower back. When we have strong thoracic mobility this also helps us connect to our posture and core, allowing us to hold ourselves taller and stronger.

Footwork will be a key component in this weeks move as we will need a solid base for stability and being confident with where are feet are going and landing. A soft hinge will be critical for staying connected to our glutes and pulling our feet together to stay grounded and strong all the way through the floor. The front foot is our driving foot where our power from the push off will come, while the back foot helps create stability and continue to hold our engagement.

Starting out in our row and thoracic bend we want to create lots of tension through our lat and core. This will ensure power comes from our side and not through our shoulders. We also have a lot more power from these muscles when we can properly connect to them. Using our lats and core to launch the weight out away from us will create momentum to pull us through our swing. As we swing we will follow the dumbbell across our body using the thoracic bend to lengthen through the swinging arm and crunch the obliques on the other side.

Timing and momentum are working with us as we start to swing back. We want the dumbbell to be almost past us to pull ourselves back through the lateral step and into the row. This will create a fluid momentum where we aren't ever fighting the dumbbell but letting it pull us through space and help us out. Feeling like we are pulling ourselves to the dumbbell and not the dumbbell to us. This will help us with reducing overuse of the shoulder and create efficiency through the whole body by working together in one fluid movement.

When we can really start to nail movements like this it opens our abilities up to do even more. Building onto movement and sequences is important for our body to keep on progressing. Building strength, endurance, and coordination along the way. So this move may feel frustrating and awkward at first, but by starting off slowly with the movement, connecting to each component, we will work together to build that 1% improvement each day, and before you know it you are doing moves that used to be brain breaking and now feel great and powerful, owning the movement and what your body is capable of.

Here's your checklist:
1. Start at the base! Work on the lateral split stance step making a strong connection to the floor, connecting to your glutes and bracing through your legs.
2. Posture is key! When we elevate and have good posture it is much easier to connect to our core and lats helping us with mobility through our t-spine
3. The thoracic bend is where our power will come from connection to your lats and obliques to help push the dumbbell around.
4. Timing will be critical to finding the fluidity of this movement to connect to the right muscles. Staying out of the shoulder to push the dumbbell around
5. Have fun! Get comfortable with the uncomfortable!