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Stiff Shoulder. Locked-Up Hips. A Back That Complains Every Time You Bend Over.

This is The Ronin β€” one of our fan favorites, and the exercise we hear about most from dads who assumed their stiffness was just β€œpart of getting older.” It isn't.

 

Sound Familiar?

  • You throw the football with your son and your shoulder's still barking about it two days later.
  • You get down on the floor to wrestle with the kids, and getting back up isn't pretty.
  • You sit through a full day at your desk (or a long drive), and standing up after, your lower back needs a second to catch up.
  • You're coaching from the sideline and your hips feel like they've rusted shut.
  • You used to touch your toes, squat deep, or twist to check your blind spot without thinking about it. Now you think about it every time.

None of that is just β€œgetting older.” It's a shoulder, a set of hips, and a lower back that never get taken through a real range of motion anymore β€” and it compounds every year you let it slide. The Ronin is built to undo all three, in one move.

BEFORE YOU START β€” IS THIS ONE FOR YOU?

Dealing with shoulder pain β€” the kind that flares up throwing a ball, reaching overhead, or sleeping on that side? This move is built for you.

Got mild (β€œsemi”) hip tightness from all that sitting? You'll likely get real relief here too.

Dealing with knee pain or more serious hip pain? Skip this one and move on to the next exercise in your program instead.

What You'll Need

  • A cable machine
  • A single cable handle attachment

Setup

  • Set the cable to the highest setting and attach a single handle.
  • Choose a weight heavy enough that you can row it with one arm and feel it pulling your body forward β€” not so light that you don't feel any resistance.
  • Drop into a half-kneeling stance. If you're gripping the cable with your left hand, your right leg comes forward, pointed at the cable machine. Your back leg (left) points out to the side β€” think an β€œL” shape (or a β€œV,” depending who you ask).
  • Once you're down, open both knees. You should feel it through your inner thighs, and your glutes should be doing the work to keep you stable β€” don't just lift your toes to fake the position.
  • Shift your weight onto that front leg and drop your elbow down onto it. That's your starting position before you pull.

Execution

  • Pull the handle up to about your ribs.
  • On the way back, push your knees open and push your hips away from the cable machine with your lower body. You'll feel a big stretch down your whole side β€” that's the part to chase.
  • Pull again β€” don't let your hips drift forward on the pull.
  • As you pull up this time, twist and look underneath your armpit. You'll get a deeper stretch than you did on the first rep.
  • Keep chasing a little more range each rep β€” a little further, a little deeper, every time.

What This Undoes

  • Your shoulder β€” so reaching overhead, throwing with your kid, and sleeping on that side stop being a problem.
  • Your lower back β€” so standing up from the couch, the car, or your desk chair doesn't come with a groan.
  • Your hips and inner thighs β€” so getting down on the floor with your kids (and back up again) isn't a whole production.

β€œDon't worry if your reps or your range don't look like mine. Do what you can with your body β€” and chase the opening, not the weight.”

Sets & Reps

2 sets Γ— 6–8 reps per side.

Three Down, More to Come

One thing before you jump in: if you're dealing with knee pain or more serious hip pain, skip this one. There's another move built for you instead

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Medical Disclaimer: The Homelander Challenge is provided for educational and informational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Always consult your physician or another qualified healthcare provider before beginning this or any exercise program, especially if you have pain, a current or previous injury, or a medical condition. Perform all movements within a pain-free range of motion. If you experience sharp pain, dizziness, numbness, or any other concerning symptoms, stop immediately and seek appropriate medical care. By participating in this challenge, you acknowledge that you are voluntarily engaging in physical activity and assume all associated risks.