Inverted bodyweight row single leg on ball

STRENGTH

Preparation:

  1. Lie under the bar so that the bar is at mid-chest level.
  2. Tighten the belly by drawing the navel in towards the spine in and contract the pelvic floor.
  3. Choose an appropriate grip (under or overhand).

 

How to Do:

  1. Position 1 leg on the stability ball. Extend the hip, knee and ankle, while the other leg is out to the side.
  2. Perform row and lift body towards the bar.
  3. The bar should meet the mid-chest.
  4. Lower slowly back to full extension.

 

Other Notes: AVOID retracting the scapula before pulling yourself up, it should be a smooth action through the scapulo-thoracic joint as you lift yourself towards the bar.

AS FEATURED IN

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