DB Push-Up to Row
How to Do It
In a push-up position gripping two DBs, feet wide for stability and body in a straight line. Perform a push-up, then at the top row one DB to the ribs while bracing hard against rotation, lower it, and row the other side. Keep the hips square and level throughout. Alternate rows.
Why It Works
Pairs a horizontal press with a single-arm row under a heavy anti-rotation demand — the body must resist twisting as one hand lifts, building pressing and pulling strength plus rotary core stiffness simultaneously.
Hockey Transfer
Builds balanced push/pull upper-body strength and the anti-rotation core stiffness used to stay square in board battles and resist being turned; trains trunk control while one arm is occupied on the puck.
Coaching Cues
- "Hips square, don’t twist"
- "feet wide for a stable base"
- "row to the ribs, control down"
Common Mistakes
Hips rocking/rotating with each row; flaring the press; feet too narrow (unstable)
Progression / Regression
heavier DBs or feet closer
row only (no push-up) or from the knees
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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