There are a few crucial elements to this deceiving little exercise! The first and most important thing you can do here is set your posture & do your very best to maintain it throughout the small rotation. Secondly, you will notice Katie does a very small rowing motion with her arm. Once her upper arm is parallel to her torso, she stops rowing. This allows her to better rotate from the ribcage, which is the ultimate goal of this basic exercise.
Another key to success is pressing firmly into the front foot. This will most likely be the most deceiving part of the exercise when done correctly. The front leg will be on fire! Do your best to focus on the glutes and hamstrings of the front leg by 'pulling' the floor back.
Finally, pushing the dowel or the barbell into the wall while performing the entire motion will help you feel the torso rotating. This will help you keep your lat activated, your shoulder away from your spine, where we want it, thus making you strong like bull!
Here's your checklist:
1. Long spine in the bent-over position
2. Push dowel into the wall
3. Slowly rotate the torso as you slightly row the dowel
4. As you rotate the torso, slide the leg back
5. Press through the front foot the entire movement.
Wilcox Wellness & Fitness
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