00:06 - 00:07This is Brent of the Brookbush
00:07 - 00:09Institute at the independent training
00:09 - 00:10spot, bringing you guys a new back
00:10 - 00:11exercise that I saw
00:11 - 00:12on YouTube. I tried to find the original
00:12 - 00:14creator, so if you guys see this
00:14 - 00:16exercise, if you know who created this
00:16 - 00:19exercise, please leave a comment in the
00:19 - 00:21section below this video so that they
00:21 - 00:23get credit for this creation and not
00:23 - 00:26myself. This is called a Chaos Row.
00:26 - 00:28I'm going to have my friend, Melissa, come
00:28 - 00:29out and she's going to help me demonstrate.
00:29 - 00:31Now, if you guys saw the horizontal
00:31 - 00:34pull-up, or inverted pull-up video, this
00:34 - 00:37is a very similar exercise. Only instead
00:37 - 00:40of a Smith bar, like a Smith
00:40 - 00:42Machine bar or an olympic bar safely
00:42 - 00:45tied to the rack, we're using one of the
00:45 - 00:47monster bands which makes this
00:47 - 00:50ridiculously unstable. So what
00:50 - 00:52Melissa is going to do is she's going to
00:52 - 00:54go ahead and grab this. She's going to
00:54 - 00:56grab around the monster band and squeeze.
00:56 - 00:58This requires a lot of grip
00:58 - 01:00strength to keep the monster band
01:00 - 01:03straight as you pull. She's going to
01:03 - 01:06bring her feet out. Alright, she's going to
01:06 - 01:08keep her body line nice and straight,
01:08 - 01:11glutes tight, quads tight. She's
01:11 - 01:13going to keep her shoulder blades down and
01:13 - 01:17back, head up, facing the ceiling. Good. And
01:17 - 01:19she's going to drop back nice and slow, and
01:19 - 01:21what you guys will start to notice with
01:21 - 01:22a couple reps is just a little bit of
01:22 - 01:25shaking. Now, the couple of things that
01:25 - 01:26make this really hard is, of course, the
01:26 - 01:28band's going back and forth and back and
01:28 - 01:31forth on you, the grip strength is really
01:31 - 01:32tough because the band wants to turn you
01:32 - 01:36in, and then there's this added level of
01:36 - 01:38challenge because the first moment you
01:38 - 01:41pull on the band for your concentric you
01:41 - 01:43don't go anywhere. You actually don't
01:43 - 01:46build up any momentum, because the band
01:46 - 01:49actually let's go on you. Now, of course, we
01:49 - 01:51could progress this exercise in a lot of
01:51 - 01:53different ways. We could go to single leg.
01:53 - 01:55Let's see if I can get Melissa to break here.
01:55 - 02:00And, she did single leg. Go ahead and
02:00 - 02:02stop, you can have a second to relax. On
02:02 - 02:04the video I saw, this was bananas,
02:04 - 02:08somebody was doing this exercise almost
02:08 - 02:09horizontal, which means they're taking on
02:09 - 02:10even more of their body weight, with
02:10 - 02:12their feet on a stability ball, and then
02:12 - 02:14just to look like a total badass had
02:14 - 02:16those lifting chains around their waist.
02:16 - 02:19I was like, woah. Nonetheless, there's
02:19 - 02:21definitely ways you could go ahead and
02:21 - 02:23progress this exercise. I'm definitely
02:23 - 02:25working my way up to feet on the ball.
02:25 - 02:26We have the weighted vests here, so I
02:26 - 02:28might try to get up on that. Now, as you
02:28 - 02:30add weight, I do have to mention
02:30 - 02:32something that is super, super important,
02:32 - 02:35which is safety. Make sure whatever band
02:35 - 02:36you are using is rated for your body
02:36 - 02:39weight. I would hate to think that
02:39 - 02:42somebody tried this exercise with one of
02:42 - 02:44the one inch monster bands that are
02:44 - 02:46only rated for 30 to 50 pounds, pulled on
02:46 - 02:48it, and not only fell but then got
02:48 - 02:51snapped with a high density band.
02:51 - 02:55It will leave a nasty welt. I know if
02:55 - 02:57my feet are on the ground, I don't quite
02:57 - 02:58need it to be rated for all of my body
02:58 - 03:01weight. I know a 150 pound band, for me at
03:01 - 03:04220 pounds, works out pretty good.
03:04 - 03:06Obviously, for Melissa, 150 pounds is
03:06 - 03:08actually a very stable band. I probably
03:08 - 03:11could back down just a little bit. But
03:11 - 03:14then, don't forget the opposite. If I was
03:14 - 03:16going to start adding resistance, I might
03:16 - 03:18need to get an even bigger than 150
03:18 - 03:20pound band. I'm might have to get one of
03:20 - 03:22those super big, black monster bands, or I
03:22 - 03:25might have to add another monster band
03:25 - 03:28on top of this monster band, which
03:28 - 03:30although makes it more stable, also
03:30 - 03:32makes it safer. The only other
03:32 - 03:33progression I'll show you guys for this
03:33 - 03:35is we don't have to necessarily do this
03:35 - 03:37in the horizontal plane. So now that
03:37 - 03:38Melissa's had a little bit of rest as
03:38 - 03:39I'm talking here, we'll go ahead and show
03:39 - 03:41you guys the sagittal plane version.
03:41 - 03:43Hands are going to be
03:43 - 03:47shoulder width, she's going to get back
03:47 - 03:50down into position. Now, something happens
03:50 - 03:52here where it actually gets harder on
03:52 - 03:53your grip strength a little bit, because
03:53 - 03:55there's so much stretch built into the
03:55 - 03:57band, but it is a little easier on the
03:57 - 03:59back, because you get a lot more lat
03:59 - 04:02recruitment. Alright, you guys can see
04:02 - 04:05there she's bouncing and shaking, of
04:05 - 04:07course, she can go back to her single leg
04:07 - 04:10variation. If I wanted to make this
04:10 - 04:12harder for her, I could drop the band down a
04:12 - 04:14little bit and make her take on more of her
04:14 - 04:15body weight. I could put a bench under
04:15 - 04:17her feet to get her up a little bit so
04:17 - 04:19she's closer to horizontal. I could add
04:19 - 04:21the ball. I could add resistance, of
04:21 - 04:24course, with something like a vest or
04:24 - 04:29badass lifting chains. Or I could
04:29 - 04:30potentially, if she has some of her
04:30 - 04:32weight on the ground, I could make this
04:32 - 04:35more unstable by using the band just
04:35 - 04:35under this,
04:35 - 04:37since Melissa doesn't weigh 150 pounds.
04:37 - 04:40So, thank you for your help, Melissa.
04:40 - 04:42I'm sure that was really, really hard. I
04:42 - 04:45hope you guys really enjoy this exercise.
04:45 - 04:47Challenge to you guys: any of you guys
04:47 - 04:49can do 20 reps of this, I want to see it.
04:49 - 04:51Load up the videos, I'll throw it up on
04:51 - 04:53my Facebook page, throw it up on my
04:53 - 04:55LinkedIn page, hopefully get you guys a
04:55 - 04:57few more likes, get you guys a few more
04:57 - 04:59hits. Glad to bring you guys new ideas.
04:59 - 05:02Talk with you soon.
05:08 - 05:10