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Chaos Row

Chaos Row is an upcoming new video game from Studio Visual Outlaw. Join the blazin' fast team and feel the heat of the city streets on your fingertips. Experience the intense action, collide with dangerous villains, and build your own rowdy crew.

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Transcript

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

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