Week 96: Gorilla Row
- Keep It Moving PT & Wellness
- Jun 30
- 2 min read
It's June! Which means it's primetime biking weather, so obviously this month's theme is Biking! Tune in for drills aimed at keeping those hip flexors greased and overall strength when charging down rock slabs.
Exercise: Gorilla Row
Purpose: To engage and strengthen various muscle groups simultaneously, focusing on hip hinging, core stabilization, and scapular stabilization. Much needed upper body strength when maneuvering rock gardens on two wheels!
Who It's For: Anyone who needs improvement in shoulder strength, stability, and precision power in a fast past environment; Those looking to complete the Milk Crate section of Landlocked Forest without walking your rig (IYKYK)
Why We Love It: Because it strengthens your shoulder blades while facilitating trunk rotation and a stable spine.
Procedure:
Begin by standing with feet shoulder-width apart, holding a dumbbell in each hand.
Hinge at the hips to bend forward, maintaining a straight spine and keeping the core engaged.
Allow the dumbbells to hang in front of you with arms fully extended.
Pull the dumbbells towards your ribcage by retracting your shoulder blades, keeping your elbows close to your body.
Squeeze your back muscles at the top of the movement, then slowly lower the dumbbells back to the starting position.
4-6 times on each side
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
Want to work with us in person at our Burlington Physical Therapy clinic? Schedule a free discovery call to learn how we can help you move better
Comments