Done-For-You Steel Club & Steel Mace Workouts!
Master Club & Mace Training in just 7-Days!
The steel mace offset bent over row with twist takes the offset bent over row and adds rotation. This rotational element of the exercise makes it a transverse plane movement. It’s an excellent exercise for developing upper body pulling strength and rotational and anti-rotational core strength.
Instructions for Performing the Exercise
- Set up: Begin with hands positioned approximately shoulder-width apart. Place the bar in front of your legs, ensuring it is offset to one side. This offset load challenges stability and promotes anti-rotation throughout the exercise.
- Hip hinge: Initiate the movement by hinging at the hips, feeling a stretch in the glutes. Maintain a straight line from the crown of your head to your tailbone. Gradually lower your upper torso while keeping good form and maximizing the stretch in your hamstrings.
- Bent over row: From the hip hinge position, lift the bar from the knees, maintaining a downward and stable shoulder position. Draw your elbows back, squeezing the shoulder blades together. This movement engages the upper back muscles effectively.
- Rotation element: Once the mace handle is close to your body, initiate a rotational movement by rotating from the core and bringing the mace handle across the body. This rotational strength component adds an extra challenge and effectively targets the transverse plane.
- Complete the exercise: After the rotation, come to a complete stop before returning to the starting position. Repeat the row and rotation sequence, enjoying the benefits of this comprehensive exercise that engages not only the sagittal and frontal planes but also the transverse plane.
Benefits and Key Points
- The Offset Bent Over Row & Twist exercise offers an excellent opportunity to work the upper body muscles effectively.
- By incorporating rotation, the exercise specifically targets the transverse plane, enhancing rotational strength.
- The offset load challenges stability and promotes anti-rotation, making the exercise more dynamic and engaging multiple muscle groups.
- Maintaining proper form and maximizing the stretch in the hamstrings and glutes is crucial for achieving optimal results.
- The combination of a bent over row with rotation adds a fantastic element to the traditional exercise, resulting in a well-rounded workout that benefits various muscle groups.
