This week's movement of the week is a Kneeling Band Row. The goal for this week is to use the kneeling position to stabilize our knees and hips so that our obliques and lats do the majority of the work.
When we row with the lat and rotate the torso with the obliques we are mimicking a walking motion with the upper body. It is really important to continue to train this connection from the brain to the body.
Take your time when moving with this one, it's the only way to really notice these muscles doing the majority of the work. Create tension in your legs by pushing forward through the knee & pulling back with the foot. Lock this into place then row and rotate.
Do your very best to keep the elbow under the shoulder when performing the row. You want to do everything you can to not 'overpull' by bringing your elbow too far back.
Make the most out of this seemingly simple movement!!
Here is your checklist:
1. Create tension in the legs and elevate the torso creating your best posture.
2. Row so the elbow ends up under your shoulder or even slightly forward of the shoulder.
3. Rotate the torso using the obliques (not the arm or the hips)
4. Exhale as you row
5. Control the movement back to the starting position.