The pushup walkout is a dynamic motor control drill for lumbopelvic control and spinal stability using a changing base of support.
Plank Row with DB
This dynamic exercise helps develop shoulder and torso stability under an anti-rotational load.
- Starting Position:
- Plank
Begin by placing the left hand on a 6-8” step or box and moving the body into a one-arm plank position.
Actively push the box away with the left arm creating a stable base and solid left shoulder position with a neutral spine and a solid plank with a straight line from the ear to the shoulder to the hip to the knee to the ankle.
Reach down to grab the dumbbell and perform a one-arm row pulling the dumbbell up by retracting the shoulder and then pulling with the arm. The arm/dumbbell should end up just in front of the chest with the arm beside the ribs. Return to the start position and repeat for the desired number of repetitions.
Related Exercises
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This is a single arm upper body strength exercise while challenging lower body static motor control.
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This is an upper body strength exercise while challenging single leg static motor control.