STANDING SINGLE ARM ROW.
This is an adaptation of an exercise in the POWIR series of exercises created by Dr. Kerri Winters-Stone for her research on Osteoporosis. These exercises have been repeated in many other studies and have proven to be effective at increasing Bone Mineral Density (BMD), minimizing the loss of BMD and increasing strength.
Before attempting the exercise, please read through this entire article, when you are comfortable in your understanding of the exercise, then attempt it yourself.
Diagram of the Exercise
The Band Single Arm Standing Row should be first done with the lowest amount of resistance possible. Once you have become proficient in the full range of motion you can increase resistance. In this example I am using a 40″ Superband. Researchers used bands and cable row machines in a seated position; however, dumbells, barbells, kettlebells, sand bags and a standard resistance band with handles are all suitable. I prefer the superband, which is featured in the video, it is versatile and can shortened to increase resistance as you will see in subsequent exercises.
- Start by placing one end of the band beneath your foot with your hips forward and your head up.
- As you pull up from the startig position, drive your shoulders from the front leaning to upright position, concentrating on generating the power of this movement from your waist and back.
- You will have reached the absolute top of the lift when your glutes are tight and your hips are in a neutral position. Avoid locking your knees.
- Drop your hips and shoulders to initiate the next rep, keeping your weight evenly distributed between the two.
- Do not lift with your lower back. You will feel the exercise here but concentrate on driving through the arch of your foot on the up phase and collapsing your body evenly on the down phase.
- Repeat
SQUATTING 101
Below is an example of our exercise 101 videos.
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