I'm going to teach you a Coiling Core dumbbell row. Now, the Coiling Core is at the heart of WeckMethod. Rotational Movement Training, and it's based on our Head Over Foot Technique to optimize locomotion. That's walking, running, and sprinting.

So basically what I'm going to do is I'm going to position my knee on the bench. My foot is going to be out wide from the bench. So I'm not in tight. I have my foot out wide so I have room to side bend to it and create a significant side bend to it.

I'm going to set it up. Very aggressively sprung because I want this healing of the hip driving up and forward in relation to the standing position. I'm going to hold the dumbbell. I'm not really into 'this' here because that moves the 10th and 11th rib. So, I'm going to hang the dumbbell, the shoulder nice and retracting, thinking down and back, and the very first action I'm going to do is I'm going to side bend to align my head over my foot. So I come from 'here' and I side bend. This is my set position. From here, I'm going to row the dumbbell up, driving my scapula/elbow into my back pocket. I'm going to lower the dumbbell down without letting my shoulder come down, keeping the 10th and 11th rib in that same position, and I'm going to come up. Feel that deep, deep, deep in the lat, and I'm very slowly controlled here, and I'm here.

Now, the angle of your elbow when you're doing that is 'here' and then you want to think in terms of getting it 'here' to seep the shoulder further down and back. So it's here, then you're attempting to bring it here driving 'this' forward and the shoulder down and back. Let me show it to you from the side angle.

The alignment of where I put this foot, it's right in line with this foot 'here'. I don't want to be too forward because then I can't create the aggressive angle. And I don't want to be too far back because then I just don't get that same drive in the hip. But if I make it right where that foot is, that's perfect. And like I said, I set up wide so I can side bend to it. Not close. So I'm here. Set up is absolutely critical. So I'll take the dumbbell, and again, now, here, if I let go, my body wants to go 'that' way. I'm sprung. Now, here. I don't want to do 'this' and create the length, and I don't want to do this. This is typically what you're going to see. It's going to be at this angle when people come, giving that little range by rotating the body. What we're doing is we're not 'here' we're actually 'here'. So you're packing the scapula and packing it in.

Now, very first movement, is the side bend. Side bend, and now you row. And you're driving up, up, up, with maximum intent. And go after that lower lat. The drive forward, and then the drive down and back with the shoulder is the key to this. And 'here.' I like to get a little pulse at the top. And, you'll do the other side [Non-Dominant Side Training], and the sensation if you did it correctly is when you just think Head Over Foot and you locomote, you're going to feel an integrated drive as you 'boom', have the coil to uncoil.

So, when you get that exercise right, you're going to find that it's an unbelievable addition to your program because it's going to give you that coordination and the strength to execute every single step stronger. And using linear locomotion as our foundation, it gives you the rotational ability to now build every thing else. The multi-directional movement, the swinging, the throwing, even swimming and even cycling, every thing athletic begins with the concentration of coordination and the strength of the Coiling Core.

Incredibly effective, Coiling Core, dumbbell row.

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