Move of the Week - Walking Crossbody Swing to Row - 1/30

This week we are taking our crossbody swing up a level! You may ask yourself in a session why do we do these weird moves? How does this help me in my everyday life? I don't move like this outside the gym so what's the point? All very valid questions!

As we start to progress in our split stance and make better connections to our body this helps us walk and move better by activating the proper muscles we should be using. When we use the proper muscles this reduces risk of injury that comes from muscle and joint dysfunction, and allows us to be more mobile through life.

When we lack thoracic spine mobility there is a high risk you will experience back or shoulder pain due to over use of your joints. Additionally, we want the supportive muscles of our core - the lats, core, and glutes to fire properly so that we can move freely and optimally.

To help in continuing to create these pathways we need to make the brain work by having to focus on proper form and engagement. When we push ourselves in our sessions to get out of our comfort zone both mentally and physically we can then recorrect bad habits, pathways, and dysfunction. This then leads us to moving more optimally in our everyday life. This doesn't mean we want you pushing past your limits that you end up hurting yourself. Foundation always comes first and bringing it back to basics is always good. As you work through the Move of the Week we start at the basics and gradually work your way up to your best ability.

This upcoming Move of the Week is no different. We will continue to work on our thoracic rotation by creating more depth into the crossover swing. We will also be focusing on the push-pull of our upper body. Whether we are using resistance one side or both there is always a push pull happening. With two dumbbells this will give you an opportunity to feel both sides of your body working. As one dumbbell pushes away from you into the swing the other is being pulled into a row. This will also help you move through your thoracic rotation. This is a great move that we can do from a tall standing position to limit range of motion if you need to focus on proper activation and safety through joints. You can always challenge yourself to deepen your hinge and rotation which will help you find momentum and rhythm through the movement. Allowing you to find connection through your whole body as you move.

This weeks move will help you continue learning how to properly swing through movements, creating power and momentum. It will also provide an opportunity to continue to work on the natural push/pull of our body, and creating a strong connection to our lats, core and glutes. As you get the hang of this move you will start to feel the natural flow and rhythm of walking and rotating. Being able to activate your whole body in one fluid movement. We will take this move slowly and continue to build upon the foundational steps in the beginning of the week and working our way up to where you feel most confident in your abilities, allowing you to get a little stronger, a little more mobile, a little more pain free with every session! You've go this!

Here's your checklist:

1. Starting in your split stance with your best standing posture. Find your lats to hold your dumbbell on each side.
2. As you punch out think of your chest following your swing to create a natural thoracic rotation coming into your cross body swing.
3. Coming out of your hinge we will create a crossbody connection to push through our glute and pull back into our row carrying us forward.
4. As we pull into the row simultaneously punch our with your other hand to create your push/pull on each side of your body.
5. Repeat and find a nice walking rhythm as you move forward through your swing and rows. Have fun!
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