Split Stance

Most of the body weight should be distributed onto the front leg. The whole front foot must remain in contact with the ground to create a stable base. The front knee is driven forward while the heel stays grounded to anchor the position. The athlete should mentally drive weight down through the heel of the front foot rather than allowing the knee to collapse or weight to shift forward excessively. The front knee must remain forward throughout the entire movement. The throw is initiated from a lowered, stable split-stance position. The forward leg should be on the opposite side from the working arm. The leg farthest from the cable or band anchor should be placed in front when standing in the split stance. The inside leg should always be positioned in front when setting up the split stance. Body weight is placed on the front heel with the knee driven forward. The back leg should remain relatively straight throughout the exercise. The outside leg relative to the cable or band anchor should serve as the front leg. The split stance is set up by stepping one foot forward, with the front knee tracking slightly forward over the foot. The drill is performed in a split stance with one leg f…