Movement of the week - DB Kneeling Swing to Stepping Row

This week's movement of the week is a DB Kneeling Swing to Stepping Row.  The goal is to utilize momentum to help us move better.  As you punch the dumbbell out, you will elevate your back knee off the ground.  From there, you have a lateral pendulum swing where the dumbbell goes to the outside of the front leg.  As the dumbbell comes forward, wait until it is shoulder height & perform a stepping row.  This means you will step forward as you row the dumbbell in.  

Now, it's time to reverse the order back to the beginning.  Punch the dumbbell back out as you step back, swing the dumbbell over the front foot, allow the dumbbell to come to shoulder height, and sink into a lunge position.  WOOHOO!!! You did it!!

One of the surprising aspects of this movement is the mobility it requires or may help you build in your ankles, knees, hips, low back, and torso!!  There are a ton of little elements to practice and should eventually feel natural!


Here's your checklist:

1.  Start in a strong, kneeling position (elevated and braced)
2.  Be patient and allow the dumbbell to dictate your movements.
3.  Remember your fundamentals. Footwork, Elevation, Posture
4.  Have confidence!  You have performed many variations of this movement, own it!!
5.  Have fun, be humble, and be okay with fighting through the challenge!