The Rotational Band Row (1 Arm) Exercise is a great way to build total body rotational strength and stability.
The Rotational Band Row (1 Arm) Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.
Equipment
This exercise requires a resistance band or tubing. Alternatively, you could use a cable machine.
Figure 1. Rotational Band Row (1 Arm) Exercise Video.
Steps
- Start by standing tall in perfect posture, your knees slightly bent, feet wider than shoulder-width apart, and holding a resistance band with your left hand that is anchored to the ground on your right.
- Rotate your hips and shoulders to the right, reaching across your body with your left hand.
- Rotate your left shoulder back and push up with your right leg, contracting your left glutes, as you pull your left hand around your body to the outside of your waist.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions.
- Switch sides and repeat (with the band anchored to your left).
The movement should feel like you are trying to start a lawn mower.
Your hips should be facing away from the band anchor at the end of each pull.
Keep your chest up, your non-working shoulder blade pulled back and down, and your abdominal muscles engaged throughout.
You should feel it working your arms, obliques, lats, the backs of your shoulders, and your legs.
Variation
There are a number of other shoulder blade mobility and stability exercises in the Golf Loopy Train like a Champion System, you can see them all by clicking here.
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