Macebell Single Leg Offset Bent Over Row

Instructions for proper form

Begin by standing on one leg with a slight bend in the knee and your core engaged. Hold the macebell with both hands, arms extended down towards the floor. As you hinge forward at the hips, keeping your back straight and head aligned with your spine, pull the macebell towards your torso, squeezing your shoulder blades together at the top of the movement. Lower the macebell back down in a controlled manner while maintaining balance on your standing leg.

Common mistakes to avoid

Avoid rounding your back when hinging forward. Ensure that you’re not overextending your standing leg, which can lead to instability. Do not lift the macebell too quickly; maintain control throughout the movement to prevent injury.

Benefits

Specific benefits of the exercise

This exercise targets the latissimus dorsi and engages stabilizing muscles throughout the core and lower body. It enhances unilateral strength, balance, and coordination while building muscle in the upper back.

Expected results and timeframe

With consistent training, you can expect to see improved upper body strength, better posture, and enhanced core stability within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for intermediate fitness enthusiasts looking to develop their back muscles, improve balance, and enhance core strength. It’s especially beneficial for athletes and those involved in sports requiring unilateral strength.

Scientific studies supporting its effectiveness

Studies have shown that unilateral exercises, such as the single-leg row, can increase muscle activation and improve overall strength, particularly in the core and stabilizing muscles.

Variations

Beginner modifications

Beginners can perform the exercise with both feet on the ground to stabilize themselves better or reduce the load of the macebell to master form before progressing.

Advanced progressions

Experienced individuals can add extra weight to the macebell, or perform the exercise with more complex movements, such as adding a rotation at the top of the row for additional core engagement.

Integrations

Complementary exercises

Complement this exercise with push-ups, planks, or rotational movements like Russian twists to enhance core stability and strength.

Super set recommendations

Pair the macebell single leg offset bent over row with a chest-focused exercise like the bench press or a push-up to create a balanced workout that targets opposing muscle groups.

Sample workout routines

An example routine could include: 3 sets of 10-12 reps of macebell single leg offset bent over row, followed by 3 sets of push-ups, and finish with 3 sets of planks, holding for 30-60 seconds.

Exercise combinations

Combine this exercise with lower body movements such as single-leg deadlifts, or core exercises like planks for a comprehensive workout session.

Best time to do this exercise in your workout

Incorporate this exercise in the middle of your workout after warming up but before moving on to heavier compound lifts to ensure your muscles are activated and engaged.