This exercise is an excellent choice to target upper body strength and core stability. Proprioceptive deficits and poor core stability can cause energy leaks and increase injury risk.
Execution:
Begin kneeling on the right knee with the toes supported on the weight bench. Place the left palm flat on the bench while extending the left hip and knee. Next, grasp the weight and engage the core to align the spine in a neutral position. Slowly perform a single arm row with the right arm, pause and then return to the starting position.
Be sure to avoid lowering the weight too far in order to avoid inducing unwanted hip and spinal rotation. Repeat for 8-10 repetitions or for a desired time period and switch sides. Perform 2-3 sets. To progress the exercise, increase the weight or time under tension using a slower cadence or increasing total work time.
Application:
This movement targets the shoulder, torso and hips in a contralateral pattern. Specifically, this exercise will improve upper body pulling strength while promoting core strength and anti-rotation stability. It is important to choose an appropriate weight that allows for a controlled cadence and rowing motion that does not disrupt pillar stability.
In addition, an alternate hand position (closed fist) may be used if the palm down position is uncomfortable and/or a neutral wrist position is desired. A kettlebell or dumbbell can be used to load the row. If the bend proves too challenging at first, the movement can be regressed to the floor and done with body weight.
