One arm rowing with the Sand-Pad
- Degree of Difficulty 30% 30%
- Your feet are shoulder-wide and your legs are slightly bent in the knee joints. The upper body leans slightly forward. Hold the Sand-Pad with extended arms shortly above the floor.
- Pull the Sand-Pad upwards.
- Lower Sand-Pad.
- Your feet should stand shoulder-wide appart and your toes are pointing to the front or to the sides. Hold the Sand-Pad closely to the ground and therefore bent your legs in the knee joints. Your back should be in a straight position and be leant a bit to the front. Your buttocks are extended backwards.
- Pull the Sand-Pad upwards supported by the back muscles. Try to guide your arm closely along your body.
- Take care of your lower back, while bringing the Sand-Pad in it’s initial position. It needs to stay in a straight position.
Maintain a straight position in your back at all the time.
Additional exercise instructions
The Sand-Pad exercise One Arm Row strengthens the biceps and the upper back muscles. The athlete is standing during this exercise and therefore the core muscles need to stabilize the body all the time.
Related Sand-Pad exercises
In the the Sand-Pad exercise Push-up wide Lift one hand is placed on the Sand-Pad. Because of that, the musculus serratus anterior is more activated than in normal push-up. The raising of the Sand-Pad also provides a strengthening of the upper back muscles.
The Sand-Pad exercise One Arm Swing is similar to the Kettlebell-Swing. The Swing trains the back of the thighs and additionally activates the buttocks and the lower back.
The Sand-Pad exercise swing is similar to the Kettlebell-Swing. The Swing trains the back of the thighs and additionally activates the buttocks and the lower back.
The Sand-Pad exercise “One Arm Lift to Shoulder” affects many different joints. Muscles of the back, legs, arms and shoulders are activated in the exercise.