Unilateral Barbell Row with Slider Step - Movement of the Week

I'm super excited to be bringing you our first "Movement of the Week".  Each week we will be focusing on a specific movement, progressing it throughout the week to eventually get to the movement described here.
This week we are going to be working towards performing the Unilateral (or split stance) barbell row with slider step.
This movement can be a little deceiving in that it appears pretty simple, but there are a few important nuances to master through practicing this movement.

First, this movement is performed in a split stance or unilateral stance.  We have been working with this movement for a few months, and this movement will provide more opportunity to practice your split stance foot work!

Second, this movement provides a subtle rotation in the row.  The key to keeping the core engaged is being sure to not over row and therefore over rotate.  When we over rotate we lose the connection with our abdominal muscles and our lats.  This movement will teach discipline that will apply to all rowing movements.

Third, This movement will also teach you about the importance of loading your front foot while keeping tension with the floor through both feet.  This movement will progress over the course of the week to eventually incorporate the slider on the back foot. 

Engagement of the back foot with the floor is critical in all split stance movements.  It creates stability and will allow you to create more power and control through any movements, however, if there's too much downward pressure into the slider it will be hard to slide.  Through this movement you will learn how to press through the front foot the entire time and engage your back foot with the floor by pulling the floor rather than pressing into the floor.

1/31/22 - Unilateral Barbell Row with Slider Step - Movement of the Week Explainer by Allison Hopkins

Here's your checklist for this week!
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1. Set up unilateral / split stance with barbell on the same side as the front foot.
2. Maintain a long, flat back in the hinged position.
3. Push barbell into the wall.
4. As you row, slightly rotate the torso over the front leg.
5. As you rotate the torso, slide the leg back.
6. Press through the front foot the entire movement.

Have fun with it!  Remember that any new movement will feel a little awkward at first, and it is through practice that you will find your rhythm and confidence in the movement.  

We are excited to be exploring this first move of the week with you!

​Happy Training!