The Rotational Band Row (1 Arm) on an Exercise Ball is a great way to build rotational strength and stability in your core and upper body.
The Rotational Band Row (1 Arm) on an Exercise Ball 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 an exercise ball and a resistance band or tubing. Alternatively, you could use a cable machine.
The exercise ball is often referred to as a Swiss ball, and also known as a balance ball, fitness ball, gym ball, stability ball, physioball, Swedish ball, therapy ball, or yoga ball.
Figure 1. Rotational Band Row (1 Arm) on an Exercise Ball Video.
Steps
- Start by sitting on an exercise ball, holding a resistance band in your left hand that is anchored to the ground on your right.
- Rotate your shoulders to the right, reaching across your body with your left hand.
- Rotate your shoulders to your left 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 shoulders 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, and the backs of your shoulders.
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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