Monthly Archives: March 2015

Exercise of the Week – Single Leg Row

At Elite Physical Therapy and Sports Performance in Traverse City we are always pushing to find new ways to challenge our patients and athletes especially when recovering from an injury or surgery.

So to follow up on last week’s EOW post, the single leg row is another option to bring the lower quarter into play, along with core control, to a traditional upper body exercise.

 

Couple examples of where I would use this type of movement:

1) Athlete with a lower quarter injury, i.e. ACL reconstruction, to integrate balance and hip/trunk motor control with a traditional upper body exercise.

2)  Athlete with a shoulder injury/surgery not allowed to fully load the shoulder, can only do so much weight with an activity like this but still get some good work due to the overall demands on the body.  I’m sure there are many athletes that could easily barbell row 3-4x what they could single arm row.

Exercise of the Week – Single Leg Overhead Press

Finding new ways to unload an athlete but still get in a good amount of work is always a challenge.  Finding lifts the athlete can do in a single leg stance position would be one way to do that.

I’m not claiming that I’m going to create any monsters (as Charlie Weingroff would say) with lighter weights here, but I am looking for ways to incorporate an injured limb with increased demands for trunk control and an expression of upper body strength.  This is a great way to bridge the gap in rehab back to the weight room.  It can also be a great way to unload an athlete from time to time to prevent over training.

Check out the video below for tips and progressions of the single leg overhead press:

 

Couple prerequisites:

  • full shoulder range of motion – you should be able to lie on your back with knees bent, low back flat on the floor, and arms should lie flat on the floor overhead.
  • hold single leg balance with a level pelvis 20-30 seconds statically