DB Hinge w/ Pendulum Row to Band Press - Movement of the Week

The key to this week's movement of the week is to master the deadlift. To do this, you must prioritize your posture, specifically the tension in your mid-back and your lats. If you can do that, this exercise becomes a movement you can master very quickly.
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As always, our footwork will determine our ability to create tension through our core and keep our posture. Be certain to set up your footwork prior to starting your first repetition. This allows for a very strong hinge, where you will feel secure, allowing your hamstring and glutes to do the work and not your arm that is holding the dumbbell.

11/3 - DB HInge w/ Pendulum Row to Band Press - Movement of the Week Explainer by Paige Wilcox

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​The last crucial element is to be patient. Timing will win this week. If you can get yourself to WAIT for the dumbbell to get to shoulder height prior to rowing, you will have a smooth press of the band.

The dumbbell side is a row, the band is a press. We've focused a lot recently on using the 'pull to press' concept. This is the exercise where you need to put it into practice. The dumbbell must be at shoulder height prior to the 'pull to press'!. You can do it!

Here's your checklist:

1. Set up your footwork prior to your first repetition.
2. Keep posture as you hinge
3. Wait for the dumbbell to get to shoulder height.
4. Stay elevated as your 'pull to push'.
5. Have a good time trying!!

​Happy training!

Wilcox Wellness & Fitness

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Testimonial Slider (image, text) by Paige Wilcox