The pushup walkout is a dynamic motor control drill for lumbopelvic control and spinal stability using a changing base of support.
Plank Row with DB
This dynamic exercise helps develop shoulder and torso stability under an anti-rotational load.
- Starting Position:
- Plank
Begin by placing the left hand on a 6-8” step or box and moving the body into a one-arm plank position.
Actively push the box away with the left arm creating a stable base and solid left shoulder position with a neutral spine and a solid plank with a straight line from the ear to the shoulder to the hip to the knee to the ankle.
Reach down to grab the dumbbell and perform a one-arm row pulling the dumbbell up by retracting the shoulder and then pulling with the arm. The arm/dumbbell should end up just in front of the chest with the arm beside the ribs. Return to the start position and repeat for the desired number of repetitions.
Related Exercises
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This is a diagonal pattern that helps develop trunk and lower body stability and upper body strength.
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This is an advanced lunge movement performed with weights held in the rack position and challenges strength and proprioception in this pattern.
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This self-limiting exercise helps to expose a lack of motor control and bilateral asymmetries in the Tall Kneeling position.