DB Swing w/ Hop & Row to Stepping Press - Movement of the Week

​This week's movement of the week has quite a few challenges.  The key to success will be to simplify the movement by utilizing the fundamentals you've been practicing.  

There is a basic hinge (deadlift), a 'stepping row' technique (it's a little hop, but you will utilize the stepping row technique you've practiced with the bands), and a step and press!!

DB Swing w/ Hop & Row to Stepping Press - Movement of the Week Explainer by Paige Wilcox

​When performing this movement, slow your body down and allow your brain to connect to what is happening.  The faster you move, the more likely your body will be out of alignment, making the overall technique feel a bit sloppy.  

Focus on strong footwork, creating space and tension on your abdominals, and maintaining great posture and you will have success with this complicated movement.

Go get it!!


Here's your checklist:

1. Strong unilateral stance, pulling with the front foot
2. Utilize the front leg to drive the dumbbell forward
3. Allow dumbbell to get to shoulder height before the hop & row
4. Have patience, prior to the step and press
5. Simplify it.  It's 2 steps forward and 2 steps back.  Use your fundamentals!!!

​Happy training!

Wilcox Wellness & Fitness

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Testimonial Slider (image, text) by Paige Wilcox