THE DYNAMIC ROW

THE DYNAMIC ROW

This week’s Full Body HIIPfit Move Of The Week (MOTW) is brought to you by instructors Ari and Melo. For this week, the movement ha a little more focus on a pulling or rowing action. It combines the yoga posture called the Crescent Lunge while adding in the aesthetic action of rowing dumbbells. We are calling this MOTW the Dynamic Row. Here are a few benefits of the Dynamic Row and why it makes us look good and feel good:

  • Strengthens your back and posterior shoulder muscles. These are important for maintaining good posture and alignment while you are going through your day-to-day activities.

  • Builds lean muscle for your back and shoulders. The Dynamic Row will help to tighten and firm the upper back and shoulder area.

  • Increases balance and builds stabilization in the hips and legs. Part of the Dynamic Row is stepping backwards into a crescent lunge, this requires balance and engaging your stabilizer muscles.

  • Builds lean muscle for your hips and thighs. Using extra resistance with the dumbbells helps stimulate lean muscle growth when performing this action in a controlled manner

 

How to perform the Dynamic Row:

  • Start in a standing position with your best posture and tallest spine while holding two dumbbells by your sides. Shoulders are rolled down away from your ears

  • Step one foot back into a crescent lunge on the ball of the back foot while keeping hips squared forward and spine just as tall as if you were standing

  • Firm your core muscles in tight and pull the weights up beside your body by bending at the elbow joint

  • Hold the contraction at the top range of motion and then, with control, lower the weights back to the starting position

  • Step the same foot back forward and reestablish your tall spine

  • Repeat on the opposite side and repeat for about eight to ten reps per side

Small Spaces, Big Impact

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This blog article excerpt was taken from the Power Systems website where Kyle House and Kyle Miller collaborated to talk about how studio fitness facilities can create a big impact. Full blog link below 

Most gym owners know that every square inch of their space is valuable real estate, but more space isn’t always the right answer. There are only two things that take up space in a studio or gym – equipment and people. So, the real question is, do you have the right equipment?

Here is a quick list of three things to ask yourself before making an equipment purchase, specifically for smaller spaces.

Functionality

Is the equipment functional? Seems like a dumb question since all equipment by nature has a purpose, but this is in reference to whether or not the equipment practically serves the client and your training style.

The reason you are selecting equipment is to meet your clients needs through your training style. The biggest mistake a gym or fitness facility owner can make is purchasing equipment that meets their workout needs, not the client’s. So before making any purchase take a look at your current clientele by making a list of their workouts, movements, and goals. Narrow that list down to the most frequent workouts, movements, and goals. Then begin selecting equipment that fits the majority of needs while staying true to your specific training style.

To read more click here:

 http://blog.powersystems.com/guest-blogger/small-spaces-big-impact/