Rotational Lift - Single Leg Plate
January 13, 2009
Starting Position
- Standing on one leg holding a weight plate
Procedure
- Stand holding a weight plate or dumbbell in a low position, or holding a rope handle attached to a low pulley cable
- Your foot should be perpendicular to the cable if you are using one, your hips should be flexed, and your abdominals should be drawn in
- Balance on your inside foot, turn your shoulders and hip toward the leg that's supporting your weight, and keep your chest up and your stomach tight
- Squat down so that the weight is outside this leg, then fire from your glutes and torso
- Pull the weight or handles toward your chest while extending your supporting leg
- Turn your trunk away from your supporting leg as your hands push up and away
- Return to the starting position and repeat to complete your reps, then switch legs
Coaching Keys
- Keep your chest up and your back flat
- Your torso will rotate from start to finish
- This exercise combines the familiar movements of balance squatting, rotating, the upright row, and the incline press
- Lower in the same pattern as you lifted
You Should Feel It
- In your hips, torso rotators, upper back, chest, and shoulders
Tags:
Strength, Stability, Weight Plates, Shoulder, Torso, Balance
See Also
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