Single Arm Row For Rib Cage Mobility - Don't make this COMMON MISTAKE (DO THIS INSTEAD) - 2021

Single Arm Row For Rib Cage Mobility

The dumbbell row is a classic gym exercise that ends up in almost every weightlifting program. This exercise is a great way to build strength, size and coordination in the upper body.

However, a regular or bilateral (symmetrical) variation of the dumbbell row can have some secondary consequences in regards to rib cage mobility and trunk rotation. The issue is that when both shoulder blades are squeezed together, the expansion in the back of the rib cage is decreased and there is an accompanying forward movement of the rib cage that prevents rotation from occurring.

While under certain circumstances it might be useful to prevent rotation or to consciously sacrifice rotation for some other fitness or performance-related goal, when it comes to maintaining physical comfort, range of motion, and rotation-based performance, you want to make sure you improve rib cage rotation or at the very least, maintain what you have.

The single arm dumbbell row is a great way to improve or maintain rib cage rotation/mobility if performed with specific form in mind. However, most people don't pay enough attention to the details and perform this activity with less than optimal form.

The mistake that most people is not paying attention to the support side arm. In fact, usually if you observe someone doing this exercise in the gym, you will see that the support side shoulder blade and the pulling side shoulder blade are often squeezing together very similarly to a symmetrical row.

If we want to maximize rotation, we have to consider maintaining one side of the rib cage open, while we close down the other side. If we emphasize pushing away from the bench with the support side arm, we maintain the rib cage open between the shoulder blade and the spine on that side. This allows rotation towards that side.

Then when we pull with the opposite side and continue to emphasize the push through the support side arm, we get a further opening of the support side as the opposite side closes down and turns the spine away, further towards the support side.

If we do this on both sides, we can get the benefit of learning to maximize alternating and reciprocal trunk and rib cage rotation and mobility.

And for another video, we can also bias the direction of the push depending on our alignment and position to help reorient and reposition the axial skeleton. Stay tuned and thanks for watching!

For more information on how to improve movement with activities like this, head over to https://chaplinperformance.com

Видео Single Arm Row For Rib Cage Mobility - Don't make this COMMON MISTAKE (DO THIS INSTEAD) - 2021 канала Chaplin Performance