Technique Tuesday: Side Sit + Row

July 17, 2018

Yesterday I was walking through the gym and saw Matt McLeod, CSCS (strength coach and exercise specialist at CMPT) doing this Side Sit + Row exercise with one of his clients... it is a GREAT combination exercise that accomplishes so much in 45 seconds! 

 

 Equipment

- Resistance Band

 

Purpose: 

- Strengthen your glutes and obliques as a functional unit (ie- in the manner you use them to function ALL DAY EVERYDAY)

- Strengthen your core stabilizers to resist spinal rotation and resist spinal side bending

- Strengthen your rotator cuff as a stabilizer on 1 arm and as a dynamic mover on the other arm

 

Technique Tips: 

- Drive your bottom knee down into the floor and try to place as little weight (or no weight) through your bottom foot 

- Keep the ground pushed away with your bottom elbow 

- Keep your tailbone tucked and spine neutral (straight line) 

- Do not let your body move while you perform the row

 

When done correctly you will feel the muscles working through your outer hip (of the bottom leg), side / oblique, abs, and the back of your shoulder.

 

 

 

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