This is one of those you can take as far as you want. Besides the rotational (rotation around the spine) training, hip strengthening, core stability & posterior chain development, this movement can provide the basis for so many advanced lifting techniques.
Think of this as a one arm deadlift and you've already got a good base of understanding.
Stand so the left leg is slightly in front of the right. Hold a weight over your head in the right hand.
- Rotate from the waist to the right
- look at the weight & don't take your eyes off it!!
- begin to push your hips out behind you and allow your torso to start moving towards parallel with the ground.
- Trace down the inside of your left leg with your left arm
- Look at the weight!!
- The right leg may bend. Keep the left leg straight.
- Get as close to touching the ground with a flat palm as possible.
- Keep a neutral spine.
- Begin pulling your hips back towards neutral (full extension).
- When your hips are fully extended rotate back to the front.
- Rinse and repeat.
Enough talk. Move!
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