Half kneeling MB squeeze banded/cable rotation
Channel: Wellman Wellness Training
Date: 2024-02-18

Set up a cable system/ band at kneeling hip level & grab a large slam style MB for a reference point to squeeze your knees/hip into.

Kneel as if to face one particular side of the resistance band/cable horizontally. 

From this position, place the MB between your knees, having one leg in front, one leg behind in a half kneeling position.

Focusing on:

- Engaging the back foot toes to help create hip extension into the MB
- Pinning the shoulder blades down and back 

While grabbing the band/rope handle with the cable system. 

Intentionally separate the band/ rope with equal tension in both arms, and try to keep both arms in this stationary position. 

Proceed to rotate your TORSO as  one solid unit, rather than swinging the arms with a quicker tempo. While making your way back to the anchor, move with a SLOW tempo, focusing on a ratio of 1 second outwards, and upwards of 5-7 seconds on the way back to the anchor.

Do your best to keep consistent :

- Pressure on the MB with both the front leg & back hip
- Pinning the shoulder blades back
- Tucking the chin to avoid driving the neck/head forward

For desired reps, then switch legs before switching sides.