Plank with Single Arm Row
This is one of my go-to exercises.
Plank with a single arm row combines lat work with anti-rotation.
Main thing here is not letting your hips move.
Simple movement—neutral hips, shoulders set back and down, and a slightly wider stance for stability.
Full range of motion, pulling from a straight arm position down toward the hip.
If you’re twisting to get the rep, you’re missing the point.
I like to use this after a lower body session—
2 to 3 sets, 6 to 10 reps each arm.
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If you’re not sure whether this is actually your limitation, that’s exactly what my movement assessment is designed to identify.
Submit your movement, and I’ll tell you what’s actually holding you back.
Standing Hip Flexor Raise (Band-Resisted)
If you’re trying to get better control of your pelvis, this is a good one to add in.
This is just a banded version of bringing your knee up to about 90°, but now you’ve got some resistance pulling it back down.
It helps with getting into a squat and also carries over well to running mechanics.
Start with your feet about hip-width apart, band around your ankle.
Bring one knee up to 90°. Keep the standing leg as straight as you can and don’t lean back.
That’s the main thing—don’t lean back.
If you’re leaning back to get the leg up, you’re missing the point.
This keeps your pelvis neutral and actually lets the hip flexors and lower abs do the work.
I like to use this before squatting or pulling—
2 to 3 sets, 5 to 8 reps per side.
Control the movement. If that’s too difficult, lighten the band or take it off completely.
Foot pressure is probably the most overlooked part of the power clean.
Most people think about:
- hips
- extension
- pulling under
But if your pressure is off, the whole lift gets harder to control.
This is more for someone who already knows how to power clean but wants to better understand where force and balance should come from.
At the start, pressure should be balanced through the foot:
- big toe
- little toe
- heel
From there, maintain that pressure pattern as you move to the bar and through the pull.
Main thing:
Don’t get pulled too far forward onto the toes or rocked back into the heels.
That pressure staying centered helps you stay balanced and transfer force into the floor more efficiently.
I’m not overthinking this with athletes:
Balanced foot pressure. Stay connected to the floor.
That’s it.
Power cleans are great for explosiveness and athletic development, but they also expose poor balance really quickly.
Typically:
3–5 sets
1–3 reps depending on intensity.