 Hey everybody, I'm Lance Coyke and today we're talking about the dumbbell row and we're gonna look at the feet We're gonna try it's well, you know, you can only see so much of my feet, but you'll get the picture We're gonna try to discuss this concept that I have been iterating over and over the The lower body has to secure before the upper body can do a row. Okay, that is our main premise here So oftentimes what I'm seeing in the dumbbell row let's move this back a little bit is Shifting a lot of weight onto the arm. I Don't know if it's to try to not hit the knee with the weight Or if they just like to stabilize with their neck It's really common. I work with a lot of people who work at computers a lot, so They are used to using their neck and I gotta tell you if you're watching this you probably are too because you're a human The the things that I'm looking for are you know, sometimes you'll see shrugging and sometimes you'll see a little bit of side bending and head tilting We've talked about those previously watch those other videos because I think they'll give you some insight but another thing you can look at is The feet and where is the center of mass? Where is their balance point? So if I see that you're kind of shifted forward onto your toes or the balls of your feet and Maybe your shins are kind of angled forward. They're not angled vertically up from the ground Then I start to get concerned then I want to start asking someone. Hey, do you feel your legs and oftentimes are gonna say no and Then I'm gonna say okay do it then feel them The idea is I need to sit back I need to secure my legs because otherwise my upper body doesn't have anything to rotate away from Otherwise my whole hip just kind of moves with my entire body I don't get this turning sensation of my body. I get this Like a rigid plank and then total unit turning instead There isn't this dissociation of the shoulders and of the I was trying not to say dissociation But I think it's a really good word because I'm taking my hips one way and I'm taking my shoulders the other way That's what's happening. I'm dissociating the the bottom from the top So it had poor leg drive during this row. It looks like I'm shifting my weight onto my toes What I need to do instead is shift my weight back onto my heels I may need to not stick my butt out so much. I may need to not crunch my back so much I may need to just find a nice little subtle position Maybe I tell myself to just get long From head to tail and that'll just help me sit help my core position Sit into a more optimal position