Move of the Week - The Pitchfork - 6/13

This week's Move of the Week is The Pitchfork.  This is a super fun movement that incorporates a lot of muscle groups and movements that we practice routinely in the gym.  Performing compound movements brings a lot of value in a training session - not only are they more fun and provide a full body workout, but they also require us to work in a sequence of movements that help us make brain body connections.  Even though we may not realize it, when we move in sequence in our daily life, and moving in sequence in the gym helps us create connections that allow us to move better in daily life.

In the Pitchfork we will work on our split stance, connecting a hinge, a step row, and a press all together.  

When setting up our split stance we want to be sure that our feet are in proper length and width position.  Remember, everything starts at the feet and it is through our feet that we create stability.

In the hinge we will continue to focus on a flat back, which protects the lumbar spine from injury.

In the step row we will continue to focus on maintaining stability through the feet and connecting to the lat.

The press in this movement is over the shoulder with a slight rotation.  The press originates from the lat rather than the shoulder, and requires a strong connection to the core and excellent posture.

This movement will provide you with a lot of opportunity to put together all of these elements that you have been practicing over many weeks or months. 

It's a really fun movement, and provides an amazing sense of accomplishment when done well.  

6/13- The Pitchfork - Movement of the Week Explainer by Allison Hopkins

Here's your checklist:
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1) Stand in a split stance hand opposite your front foot forward.
2) Hinge forward with a flat back, bringing the bungee end of the bar to your front knee with a slight rotation.
3) Step back into your split stance row, connecting to your lat, and rotating slightly over your front foot.
4) Press through your lat over your shoulder.
5) Have fun!