Band Split Jump with Single Arm Row
Description
The band split jump with single arm row pairs explosive split jumps with a one arm rowing pull. The combination develops single leg power, back thickness, and full body coordination.
Muscle Group
Equipment Required
Band Split Jump with Single Arm Row Instructions
- Anchor a resistance band at chest height and hold a handle in one hand.
- Step back into a split stance facing the anchor.
- Lower into a deep lunge with the back knee close to the floor.
- Drive explosively up off the front foot into a split jump.
- As you jump, pull the band handle back to your ribs.
- Switch leg position in the air so the opposite leg lands forward.
- Land softly into the next lunge with the row arm extended again.
- Continue alternating split jumps with rows for all reps.
Band Split Jump with Single Arm Row Form & Visual
Band Split Jump with Single Arm Row Benefits
- Trains explosive lower body power unilaterally.
- Builds back strength through repeated band rows.
- Spikes heart rate for serious conditioning.
- Improves landing mechanics and balance under load.
- Develops coordination between leg drive and arm pull.
- Adds rotational stability work as the body moves through space.
Band Split Jump with Single Arm Row Muscles Worked
- Gluteus maximus
- Quadriceps
- Latissimus dorsi
- Hamstrings
- Core
Band Split Jump with Single Arm Row Variations & Alternatives
- Resistance Band Jump Lunge with Row
- Cable Split Jump with Row
- Band Lunge with Single Arm Row
- Plyometric Lunge
