The Rotational Band Row (1 Arm, Kneeling) Exercise is a great way to build rotational strength and stability in your core and upper body.
The Rotational Band Row (1 Arm, Kneeling) 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.
This exercise requires a resistance band or tubing. Alternatively, you could use a cable machine.
Figure 1. Rotational Band Row (1 Arm, Kneeling) Exercise Video.
- Start by kneeling, 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.
- Lift and rotate your hips to the left, contracting your left glutes, as you rotate your shoulders and 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, and the backs of your shoulders.
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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» Train like a Champion home page.