Ground based horizontal pulling exercise progressions

02 Dec Ground based horizontal pulling exercise progressions

I often find myself training at home because it fits my busy work and family schedule and it also challenges me to come up with different ways to challenge my body because my home set up is limited in its equipment range. Often I will integrate more bodyweight exercises, use household furniture such as my outdoor chairs etc in combination with my kettelbells, dumbbells and sand bags.

In the video below you will see a ground based horizontal row progressive series of movements that looks to challenge stability through the whole body. This is a great way to train if you are limited in your weights as I am.

  • Exercise 1 – 3 point short lever single arm row
  • Exercise 2- 2 point Birddog single arm row
  • Exercise 3 – High plank single arm row (3 points)
  • Exercise 4 – High plank position birddog single arm row (2 points)

Each progression requires greater stability through the trunk and makes the pull movement more challenging.

Next time you are in the gym or training at home, give one of these movements a go and see if you can progress through each of these. This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is located on level 4 at 178 Collins St Melbourne City CBD 3000.

Heath Williams

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