DB Squat Swing to Stepping Row - Movement of the Week

This week's movement is a perfect combination of 2 movements you have been practicing and doing quite well at!

TWO TECHNIQUES TO PERFECT:
1. TIMING
2. Unilateral Standing Posture at the Finish

The first part of the movement is essentially a split squat, or a squat from a unilateral (staggered) stance with a nice pendulum to help us get down into the squat and up out of the squat!! For this part of the movement, you will be solely working on the proper timing of the movement (See Checklist Below) while maintaining standing posture techniques - most importantly engagement of the feet with the floor, pelvic tilt, abdominal engagement, and a nice flat upper back (thoracic extension for any anatomy fans out there). You've all been working hard at these techniques and will be super successful if you are patient with the dumbbell!!
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The second part of the movement is the Step and Row, which, if you've been around for a while, is something you've practiced hundreds maybe thousands of times. The key to this movement is keeping tension in the lat (outside back muscle) or engaged as you row. This can be done by keeping your elbow 3-4 inches from your side and your upper arm parallel to your torso. Do everything in your power to not 'over-row' with your arm. Your job is to pull the band with your lat, abs, and torso at the same time. Finally, if you utilize the push and pull with your feet, you will feel your strength being tested in a big big way!

DB Squat Swing to Stepping Row 1/10 - Movement of the Week Explainer by Paige Wilcox

Here's your checklist:

1. Set up your unilateral stance with your right foot forward and the dumbbell in your right hand, the bungee in your left hand.
2. Punch the dumbbell towards the wall & allow the pendulum to take you into a unilateral squat
3. As the dumbbell pendulum moves forward, wait until it becomes parallel to the floor (shoulder height is a great reference) before coming out of the squat. You should feel the dumbbell lift you out of the squat.
4. Once you are back in the standing position, stay engaged and perform the step and row as the dumbbell goes all the way over your head.
5. Double-check your positioning once you have finished the movement.
   a. Push and Pull the floor with your feet. b. Pelvic Tilt c. Strong Posture d. Slightly Rotated over the front foot.

Although there are a lot of things happening here, you have practiced these movements many many times. Try to move naturally and have confidence in your practice!!

​Have fun!



Wilcox Wellness & Fitness

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