Count downs on! I only have a week or so left before school gets back in session. I am excited and yet slightly bummed out. I want to get back to finishing my degrees, but I also hate giving up all my free time to studying. Either way it is going to happen so I figure I better just start preparing for it. Don't worry though I intend to keep up my regular posting schedule that I have tried really hard to stick to this summer. Hope everyone is having a great start to their weekend. I've managed to fit in training session which included an every minute on the minute of 2 cleans at 185 pounds plus a little extra time spent on the foam roller. Now I am sitting down to knock out the last post for this week before going in for my shift at the ER.
Yesterday while I was working with clients one of my trainer friends, Dane, was also working out and I noticed him performing an exercise I hadn't done myself in a while that I really really enjoy. So I figured it would be a perfect exercise to share with you because if I, a trainer, had sort of forgotten about it to an extent I figure most have never heard of it or tried it.
This exercise is the One-Arm Split Stance DB Row. It really isn't anything earth
shattering or ground breaking just an added twist to a traditional exercise. Most of gym goers have performed a traditional 3 point DB Row of some kind whether on a bench or a plyo box. But what this variation offers is the ability to perform the same exercise without needing any extra equipment besides the dumbbell. In addition it offers you another chance to challenge your rotary stability as you have to resist turning or twisting your shoulders as the dumbbell is lifted and lowered.
Plus it is another chance for you to train your posterior chain and we all need to spend more time doing that. So read over how to perform the exercise, watch my demonstration, and try this exercise out in your next training session!
How To Perform the One-Arm Split Stance DB Row
- Take a wide split stance.
- Position your right foot so that it is perpendicular to the rest of your body. Position your left foot so that it is pointing straight ahead in line with the rest of your body.
- Bend you left knee to 90 degrees or approximately 90 degrees. Keep your right leg straight.
- Place your left elbow on your right knee and turn your shoulders over to the right so that your back becomes parallel to the ground.
- Grasp a dumbbell in your right hand and allow your shoulder blade to protract so that the dumbbell is hovering just above the ground
- Retract your shoulder blade, flex your elbow, and pull the dumbbell straight up. Don't allow your elbow to pass so far past your midline so that your humerous doesn't tilt forward in your shoulder socket.
- Squeeze your shoulder blade towards your midline. Do not rate your shoulders or your back while rowing.
- Reverse these motions and allow your shoulder blade to protract as you return your dumbbell to the start position.
- Repeat for prescribed repetitions then switch your feet and hands and repeat for prescribed repetitions on the opposite arm.
Below is a video of me demonstrating the entire movement. Enjoy!
Practical, Purposeful, Effective Training