Alternating Quadruped Row
How To Do This Move:
1. Set Up In A Strong Quadruped Position
A strong quadruped set up is key!
Spread your fingers wide.
Suction cup the floor with your hands.
Spin your elbow dimples forward and pull your shoulders away from your ears.
Do not sag in your shoulder girdle. Spread your shoulder blades wide.
Lift your breastbone away from the floor (and tuck your tailbone if needed) to align your core.
Keep your head lifted, in line with your spine.
Tuck your toes under and actively engage your big toes.
2. Press Down Before You Row
Actively press the dumbbell in your right hand down into the ground.
3. Keep Pressing Down With The Right Dumbbell As You Row
Keep pressing the dumbbell in your right hand into the ground as you row the dumbbell in your left hand toward your left hip.
4. Maintain Core Position
Do not twist, side bend or backbend. Keep your chest parallel to the floor and your side-waists equal in length.
5. Repeat On Other Side