Wholistic Fitness

WHOLISTIC FITNESS�
STRENGTH TRAINING MOVEMENTS

Blocked DB Rows�

“If it had not been for the wind in my face,
I wouldn’t be able to fly at all.”
– Arthur Ashe

Description:
“Blocked DB Rows�” is another Coach Ilg original, actually inspired from my HP Yoga� Prop Workouts�. This is a yogi’s approach to what conventional strength training athletes know as, “Bent Over DB Rows.” The only difference, seemingly a slight one, is to squeeze a Yoga Block between the inner thighs and compress deeply into the bent over position, much more so than in this exercise’s typical expression.

Advanced WF Students should maintain Mula Bandha and lift the inner arches of both feet while lifting and spreading the toes.

Blocked DB Rows� is yet another Coach Ilg original Strength Training Technique. Do not republish without written permission from Steve Ilg.

Technique:

Start by perching yourself on the very edge of a Flat Bench while squeezing a Yoga Block between the thigh bones. Compress your upper torso deeply into your thighs, flatten your spine; make the back of your Heart Center as concave as possible. Work the feet Connection with soft, strong energy. Grab a moderate poundage of Dumbbells (depending upon which WF Strength Training Technique i am using for my choreography (such as, Staccato, 3-Stage, etc) i rarely use more than 20 lbs in each hand.

Start by driving your elbows in a Yang fashion toward Father Sky while compressing your torso ever deeper into your thighs. In this movement the HEIGHT of your elbow drive means every thing; the shoulder blade adduction should be tremendously felt by the Aware Warrior!

Here i am nearly in the top position of the Blocked DB Rows.
Note my drishti (steady gaze), the height of my elbows, alignment of elbow to wrist, and the priority of a flat spine (Strength Training movements are NOT different from yoga asana movements!). My breath is in Ujjayi and my energy is being transmitted from Mother Earth via feet (in), transferred and thus energetically affecting my chakras in my subtle anatomical spine (up) and expressed through the crown of my head (out). In, Up, and Out. Meanwhile, i remain emotionally empty and energetically full. This WF Approach to a “simple” strength training movement is a poetic, yet fiercely graceful summation of the Buddhist Principle of, “Emptiness is form, Form is Emptiness.”

The descent of the DB’s toward the earth should reveal classic Yin attitude; slow, controlled, and impeccably pretty to watch. This balance of Yang and Yin is tantamount to the WF approach in the gym.

This movement is beautiful for strengthening the upper and strapping muscle of the thoracic spine, helps cure the horribly pandemic ’rounded back and slumpy shoulder’ posture so common in America. Fantastic conditioning for all endurance sports, particularly runners, nordic skiers, cyclists, and swimmers.

Perform the number of repetitions or do the WF Strength Training as prescribed by your WF-Certified Teacher.

copyright, Steve Ilg.
photo by: Ananda