Bilateral Row & Press - Movement of the Week

​This week's movement of the week is strictly focused on STRENGTH.  We hope by the end of the week you will have been incredibly successful in learning how to utilize your whole body to perform this row and press.

This movement will start by pulling the band, contracting or pulling with your lats and obliques.  On the opposite side, you will press through the foot.  This will allow you to drive your hips and torso up to facilitate pressing the dumbbell in unison with the pulling side.

To put it more simply - you will pull to press.

Bilateral Row & Press - Movement of the Week Explainer by Paige Wilcox

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​The true key to making this simple, effective movement impactful for you is to set up with your very best full-body posture.  Start with your feet hip-width and pull the floor apart to create tension in the legs.  Next, elevate the ribs away from the hips to create length and tension on the abdominals (overall core), and lift the chest, extending the mid spine to create tension in the thoracic back region.  

Not only will this posture set you up for success with this movement, but it will also lead you to improve your overall structure dramatically.

Here is your checklist:

1. Set up EPIC full-body posture.
2. Move slowly and feel your left and right sides working in synergy.
3. Work to understand the concept of 'Pull to Press"
4. Use your entire body - from the feet all the way up to your hand overhead.
5. Do everything you can not to overdo the movement in your shoulder blades.  Lock them in place & allow the torso to move as one solid unit.

Happy training!

Wilcox Wellness & Fitness

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Testimonial Slider (image, text) by Paige Wilcox