Sequencing Row
The main focus of this exercise is to exaggerate the stretch and contraction in your transition points. While also moving in the correct sequence. If you've ever heard anyone tell you about kinematic sequencing, this exercise is how you improve yours.
Primary Muscles Used
Sequencing Row Instructions
- Set up a cable machine to about shoulder to chest height.
- Grab the handle and take a few steps back.
- Start with your feet facing forward and knees bent.
- First you are going to twist at your hips, driving from that lead leg straightening it out.
- Then twist at your torso pulling with your obliques.
- Finally pull with your arm all the way to your chest while finishing your twist at full range of motion
- REMEMBER. Take this exercise slow, the purpose is to over-exaggerate everything.
- Repeat.
Front View
Benefits for the Sequencing Row
- Reinforces proper kinematic sequence: lower body to torso to arms
- Builds coordination between lower body and upper body rotation
- Increases rotational strength and mobility
- Trains the stretch-shortening cycle for efficient energy transfer
- Helps golfers feel what proper sequencing actually feels like
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