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Core Knowledge
Movements
Contents
Rotational Row - 1 Arm Cable Standing
Starting Position
- Standing in an athletic base position, holding a cable handle with the outside hand, feet parallel to cable, hips flexed, and abdominals drawn in
Procedure
- Reach across your body with the outside hand, turning hips and shoulders to the machine
- Rotate outside shoulder back and pull the handle to your outside hip (much like a dumbbell row) as you push up and away from the machine with your inside leg
Coaching Keys
- This movement should look and feel like you're trying to start a lawnmower that doesn't want to crank
- Turn shoulders toward and away from the machine with each repetition
- Your hips should be pointed away from the machine at the end of each repetition with your inside glute contracted (tight)
You Should Feel It
- Working the legs, torso rotators, lats, arms and back of the shoulders
