Been a while since I shared an exercise of the week, but I figure since it is winter break and all I might as well spend some of my time trying to be productive. While I am on the topic if there are any specific subjects or questions you want to either want to read about or ask me directly please send me an email at email@example.com. Okay now on to the strength exercise of the week.
Training the posterior chain should be priority number one for everyone. I like to think about training the opposites. The opposites meaning the opposite of what we do every single day for hours on end. These would be sitting with our shoulders rolled forward and our neck in extension. We also perform more anterior dominant movements than than posterior leading to imbalances and dysfunctions. I wouldn't be exaggerating if I said that half of the people I train do not know what their ass is for other than sitting on it, but thats another post.
Anyhow our priorities should be to correct this imbalance by training the opposite positions. We need to have more exercises that keep us on our feet with our shoulders pulled back and down focusing on scapular stability and mobility. In addition to incorporating movements that put focus on our posterior chain (lats, rhomboids, hamstrings, glutes).
This is where I introduce to you one of my personal favorite strength exercises. It does phenomenal things for shoulder health, strengthening the lats and rear deltoid, and teaching proper posture.
Its my pleasure to introduce the One-Arm Standing Cable Row.
Key Coaching Cue
- Foot position isn't something I am picky about, but I prefer an even stance with the feet a bit wider than hip width.
- To provide leverage against the cable column and allow your torso to maintain a fixed position throughout the movement sit back into a quater squat
- Begin with your working arm outstretched and your hand in a pronated position (palm facing down). All your shoulder blade to protract completely.
- Begin the position by breaking your elbow first then pulling your elbow toward yourself while simultaneously retracting your shoulder blade. As you pull be sure to move your grip from a palms down position to a neutral grip with your palm facing in toward your body. Be sure that your shoulder does not rise toward your ear as if you are shrugging.
- Your elbow should end the motion at your side in line with your body not past your mid-line with the elbow about thirty degrees abducted from the body. This will prevent the head of the humerus from gliding forward anteriorly in the capsule and causing future irritation.
- At the top of the motion your elbow should be bent atleast 90 degrees and your shoulder blade should be retracted and slightly depressed.
- Return to the start position be sure to end with the hand pronated, elbow straight, and the shoulder blade protracted.