Exercise of the Week: Concentrated Bicycle Row

February 1, 2012 | Featured in the Back to School 2012 Issue

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Concentrated Bicycle Row, an exercise that increases core strength.

 

Who’s Doing It

  • The National Guard

 

Muscular Benefits

  • Increases core strength and endurance, particularly in the abs, obliques and hip flexors

Sports Performance Benefits

  • Increased core strength give you a solid foundation for throwing, tackling and running
  • Improved core muscle endurance helps these critical muscles resist fatigue to ensure you perform at your peak at the end of tough workouts and  late in games

 

Concentrated Bicycle Row How-To

  • Lie flat on ground, clasping hands behind head without pulling on head
  • Lift both legs six inches off ground in straight line
  • Bring left knee and right elbow together, pausing for one second with shoulder blades and right heel off ground
  • Repeat with opposite arm and leg
  • Continue for specific reps

Sets/Reps: 3x10 each leg

Coaching Points

  • Clasp hands behind head but do not pull on head
  • Touch opposite knee to opposite elbow; hold for one second
  • Keep opposite leg straight

 

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...

Featured Videos

Eastbay Path to the Pros Episode 2: Laying the Groundwork Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 199,152
Eastbay Path to the Pros Episode 4: Skill Training Eastbay Path to the Pros Episode 4: Skill Training Views: 399,142
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 77,649
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,321
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,224,126
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,467
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,921,007
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,202,163

Load More
More Cool Stuff You'll Like
Build Lower-Body Power with This Squat Workout

Build Lower-Body Power with This Squat Workout

Build a POWERful foundation from the ground up Build a POWERful foundation from the ground up with this squat workout. If an athlete is advanced enough...

3 Simple Tips to Gain Muscle Mass

3 Simple Tips to Gain Muscle Mass

Building Brakes for More Speed

Building Brakes for More Speed

Full-Body Training: 4 Dumbbell Ring Training Exercises

Full-Body Training: 4 Dumbbell Ring Training Exercises

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Softball

3 Bear Crawl Variations for Better Core Strength

3 Bear Crawl Variations for Better Core Strength

Troubleshooting the Lunge: How to Fix Your Form

Troubleshooting the Lunge: How to Fix Your Form

2015 Summer Training Guide: Track

2015 Summer Training Guide: Track

2015 Summer Training Guide: Football

2015 Summer Training Guide: Football

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Baseball

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

Are You Using the Right Weight for Every Exercise?

Are You Using the Right Weight for Every Exercise?

Why Single-Arm and Single-Leg Training is Better for Athletes

Why Single-Arm and Single-Leg Training is Better for Athletes

A Modern Twist to the Original Burpee

A Modern Twist to the Original Burpee

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Fix 7 Common Problem Areas with Exercises From Todd Durkin

9 Ways to Improve Your Squat Technique

9 Ways to Improve Your Squat Technique

The Squat Variation That Torches Your Core

The Squat Variation That Torches Your Core

Mix Up Your Workout With Unique Partner Exercises

Mix Up Your Workout With Unique Partner Exercises

Build Elite Strength With This Training System

Build Elite Strength With This Training System

How to Build Strong Neck Muscles

How to Build Strong Neck Muscles

Build Powerful Muscles With Velocity-Based Training

Build Powerful Muscles With Velocity-Based Training

Build Big Trap Muscles for More Powerful Shoulders

Build Big Trap Muscles for More Powerful Shoulders

Why You Should Add Depth Jumps to Your Workouts

Why You Should Add Depth Jumps to Your Workouts

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Soccer

Building Functional Balance for Figure Skaters

Building Functional Balance for Figure Skaters

Why Reverse Lunges Are Better Than Forward Lunges

Why Reverse Lunges Are Better Than Forward Lunges

Use Single-Leg Strength to Enhance Soccer Performance

Use Single-Leg Strength to Enhance Soccer Performance

Marcus Mariota's Speed and Strength Workout

Marcus Mariota's Speed and Strength Workout

The 10-Minute Grip Strengthening Workout

The 10-Minute Grip Strengthening Workout

Heavy Rope Workout for Big Gains

Heavy Rope Workout for Big Gains

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Lacrosse

Go Against Traditional Workout Order for Bigger Gains

Go Against Traditional Workout Order for Bigger Gains

Perfect Planks: How to Make this Classic Exercise More Effective

Perfect Planks: How to Make this Classic Exercise More Effective

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Basketball

Bulletproof Shoulders: A Shoulder Training Guide

Bulletproof Shoulders: A Shoulder Training Guide

10-Minute Dynamic Warm-Up for Any Workout

10-Minute Dynamic Warm-Up for Any Workout

Strength Isn’t Just How Much You Can Lift on a Barbell

Strength Isn't Just How Much You Can Lift on a Barbell

10 Biceps Exercises Better Than Traditional Curls

10 Biceps Exercises Better Than Traditional Curls

What Sport Coaches Need to Know About Strength and Conditioning

What Sport Coaches Need to Know About Strength and Conditioning

5 Things to Remember When You Wing Your Workout

5 Things to Remember When You Wing Your Workout

YardBarker