Split Stance Low Cable Row

Tony Gentilcore takes the single arm row and spices it up a bit, setting the attachment super low, while assuming a split stance.

Here’s what Tony has to say:

What Does It Do:  What doesn’t it do?  Obviously we’re going to strengthen the upper back (specifically the scapular retractors), which is never a bad thing.  Secondly, would be the anti-flexion component.  By bending over at a 45-degree angle – which you don’t do during a regular standing cable row – the spinal erectors get quite a bit work trying to prevent shear loading.

Third, one gets a fair amount of glute activation in the trailing leg.

Last, and maybe less obvious to some, would be the multi–planar stability in the front (plant) leg, as the hip musculature (glute max, glute med, deep hip rotators) has to resist the torsional forces placed upon the body.

In short, there’s a lot of “stuff” going on during this exercise, which makes it a winner in my book.

Key Coaching Cues:  While I’m all about progressive overload, I’m not overly concerned about being aggressive with this exercise.  I’d rather one not try to be a hero and do this exercise correctly than use too much weight and look like they’re having an epileptic seizure.

To that end:

1.  Tuck the chin and try your best to prevent any forward head posture.

2.  Squeeze the glute of the rear leg.  Like hard. So hard that you tear your shorts.

3. Make sure to keep the shoulder blade depressed (and adducted)….and don’t shrug the weight.

4.  Pull the elbow towards the hip and squeeze for a 1-2 second count with each repetition.

5.  Give somebody a hug.

Try it out today, and let me know what you think!

**Tony has loads of great material. Check his site out – http://www.tonygentilcore.com

 

Advertisements

Tags: , , , ,

No comments yet.

Did you enjoy this post? Let me know what you think by leaving a question or comment below!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: