I have always had a passion for working out. It started when I was in college and I worked at the Rec Center as a Personal Trainer while studying Exercise Science. It was always exciting to learn a new exercise and relate it to how the body works. As an athlete, I became more intrigued with exercises specific to sports and position. When I completed my internship at Athletes’ Performance (now EXOS) I learned so many NEW and DIFFERENT exercises that you do not see people doing in their typical workouts. Some of the exercises focused on sport specific movement, while others focused on every day movement patterns. When you train, the exercises should be similar to movements you do in everyday living or more specific to your sport. There are so many exercises out there, that it is good to learn more and switch up your workout routine on a regular basis. Ideally, every 3-4 weeks you should switch up your routine to “shock” your system and avoid hitting plateau’s.
Single Arm Single Leg Cable Row
This is a great exercise that incorporates stability and strength all in one. While the right side of my body is performing the strength part of the exercise, my left side of the body is working on stability. Because the exercise is unilateral, the core is also working to help with stability and balance.
How Does this Relate to Every Day Movement?
The exact movement of this exercise may not be identical to something you do in every day movement. However, there are times you may reach for something and have more weight on one leg. A simple task like vacuuming or mopping can put you in a position similar to this. You may be reaching for a “hard-to-get” spot which causes you to stand on one foot, and reach one arm as far as you can. The last thing you want to do is injure yourself while cleaning. It could make for a great story though.
A part of exercise that is overlooked often is balance and stability. Almost every movement that you do on a daily basis involves your core. The stronger your core is, the better your balance will be and the more strength and power you can exert. This exercise helps develop stability and balance which in turn can reduce your chance for injury.
If you play hockey or lacrosse, you may find yourself in this position more often than you realize. For instance, if the opposing team gets the puck past you and you have to race to get the puck before the other team, you may reach your hockey stick way out and transition your weight to one foot to get the puck. The same type of situation could happen in lacrosse, where you reach to get the ball with your lacrosse stick while having your weight more on one foot. Sometimes when you shoot your weight transitions to one leg. There are situations similar to this movement in almost every sport. By adding this exercise to your workout, you can increase your core strength and stability which will also help you develop better strength gains in other exercises.
How to do This Exercise
You will need a cable machine for this exercise. Grab the handle of the cable machine with one hand (right hand for example) and step away from the cable so there is some tension on the cord already. Stand on the opposite foot (left foot for example) and bend at the knee. As you bend at the knee, make sure you right arm is stretched out straight in front of you. Make sure the bent knee does not go over your toe, your weight should be on the heel of your left foot.
Next, straighten your left leg, while pulling the handle to the side of your rib cage. Make sure your body stays square to the able machine. You should not rotate as you pull. For balance purposes, you can bring your right knee in front of your body one your standing straight on your left leg.
Return to starting position and repeat.