anti-rotation work: the band tries to twist you and the job is refusing
the only trunk row where the resistance pulls sideways rather than down, so it
loads a direction bodyweight holds cannot reach
one side at a time, and the demand climbs the further you press the band away
from your chest
Execution
Anchor a band at chest height and stand side-on to it, feet shoulder-width
apart. Hold the band at your sternum with both hands and step away until it
pulls firmly.
press the band straight out until your arms extend
refuse the pull, keeping your chest square to the front
hold for a beat at full extension where the leverage is worst
bring your hands back to your sternum under control
finish all reps on one side before switching
When it stops being hard, add resistance rather than reps: a heavier band, or
step further from the anchor.
Purpose
anti-rotation work: the band tries to twist you and the job is refusing
the only trunk row where the resistance pulls sideways rather than down, so it
loads a direction bodyweight holds cannot reach
one side at a time, and the demand climbs the further you press the band away
from your chest
Execution
Anchor a band at chest height and stand side-on to it, feet shoulder-width
apart. Hold the band at your sternum with both hands and step away until it
pulls firmly.
press the band straight out until your arms extend
refuse the pull, keeping your chest square to the front
hold for a beat at full extension where the leverage is worst
bring your hands back to your sternum under control
finish all reps on one side before switching
When it stops being hard, add resistance rather than reps: a heavier band, or
step further from the anchor.