Functionally Fit: ActivMotion Bar single-leg rows

This exercise involves a variation using an isometric RDL and upper body rowing motion. Single-leg stability and trunk control is an integral part of optimal sport performance and running. More importantly, single leg training helps reduce and eliminate asymmetry or imbalances that predispose clients to injuries.

Execution:
Grasp the Activmotion Bar placing the hands over the white lines on the bar allowing it to hang in front of the body. Balance on the left leg keeping the knee slightly bent (not locked).

Next, hinge at the hip as you lower the bar toward the floor maintaining a good neutral spine position. Stop the descent just before you start to round the spine or bend the stance knee and hold this position. Next, perform a horizontal rowing motion with the bar. Pause slightly at the top and lower down until the elbows are straight again. Repeat for 10 repetitions or 30 seconds focusing on quality repetitions with minimal sway or loss of balance. Switch legs and repeat on the other side.

Application:
The single-leg row is useful for improving hip strength/stability, postural strength and endurance, balance and trunk control. Using the Activmotion Bar further adds a neuromuscular challenge in terms of providing an inconsistent lever to balance as the weight inside the bar is constantly shifting back and forth. Coupled with the static RDL position, the exercise provides an effective way to train the core in an anti-flexion and anti-rotation manner.

Regression:
Begin with a double leg RDL stance if unable to achieve proper form. Next, move to a rearfoot supported RDL position (use a step) to alleviate the balance concern before finally attempting the full exercise.

Progression:
Move to a dynamic RDL with rowing at the bottom of each repetition. Allow the arms to return to full extension and completely return to the upright position in single-leg stance. Repeat for time or reps.

Brian Schiff, PT, OCS, CSCS, is a licensed physical therapist, respected author and fitness professional. Currently, he serves as the supervisor for Athletes' Performance at Raleigh Orthopaedic in Raleigh, NC. Brian conducts live continuing education webinars and presents nationally at professional conferences and seminars on injury prevention, rehab and sport-specific training. For more information on his products and services, visit www.BrianSchiff.com.