How to Do
How to Do Banded Lateral Row Walk
The banded lateral row walk should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the banded lateral row walk.
Beginning
Beginning Banded Lateral Row Walk
1. Maintain good posture throughout the exercise with shoulder blades back and down and good stability through the abdomen.
2. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.
Movement
Banded Lateral Row Walk Movement
1. This movement involves a backwards walk with a bungee alternating row.
2. This exercise requires that the partner hold the bungee at your chest level (in front of you) and mirror your backwards walk.
3. Then, start by stepping back with your right foot and simultaneously perform a left arm high bungee row (driving the left elbow back at chest height).
4. As the right foot hits the ground, the left arm should be back, elbow flexed and at shoulder height.
5. As the left foot begins to step backwards, the right arm performs the row pattern while the left arm returns to the start position (as shown).
6. Repeat for the desired distance.
Benefits
Banded Lateral Row Walk Benefits
For weightlifters, this is a fantastic warm-up exercise.
Develop gluteal, thigh, and hip strength.
Existing muscles will be toned and defined.
Increase your aerobic fitness.
Improve the health of your hip joints as well as the rotation of your hips.
