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Core Anti-rotation - Opposing Chest Press and Row

Strengthen your core and upper body with this simple exercise. Learn how to perform an opposing chest press and row for an effective anti-rotation exercise. Nail this full body move with our 5-minute Core Anti-Rotation video.

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00:06 - 00:09This is Brent of the Brookbush Institute here at the independent training spot
00:09 - 00:10going over the
00:10 - 00:15core push-pull exercise. This is one of my favorite exercises.
00:15 - 00:18It's a core anti-rotation
00:18 - 00:22strength exercise for the most part. I'm going to show you guys the stability
00:22 - 00:22progression.
00:22 - 00:26I think once you guys take a look at the excise, you'll also see where it might fit into
00:26 - 00:28you resistance training programs.
00:28 - 00:32So, I'm going to have my friend, Jordan Tisdale, come out. He's going to help me demonstrate this
00:32 - 00:33exercise.
00:33 - 00:38Now, we got this exercise set up with our TrakFitness handles, which I love. You guys
00:38 - 00:39should look those up-
00:39 - 00:40lots of crazy motion,
00:40 - 00:43very comfortable. And these Stroop Straps,
00:43 - 00:46of course, are great, too- great resista-band stuff.
00:46 - 00:50You could use a couple of cables,
00:50 - 00:54normal handles, resistance bands. You could use resista-band tape if you
00:54 - 00:58wanted to. You don't necessarily have to have all of this equipment
00:58 - 01:01to get this done. Now, the exercise itself,
01:01 - 01:04notice Jordan is standing upright with good posture.
01:04 - 01:08We have one arm getting ready to
01:08 - 01:12pull and one arm getting ready to push, hence the whole push-pull thing,
01:12 - 01:15which as you can imagine is trying to twist him this way.
01:15 - 01:21Alright, so this is one of those anti-rotation exercises for the core.
01:21 - 01:24And then we're going to look at leg position here.
01:24 - 01:28Notice that the arm that starts forward, the one that's going to start with a pull,
01:28 - 01:32is opposite the leg that's forward, and the arm that's going to push
01:32 - 01:36is opposite the leg that's back. The reason we do this
01:36 - 01:41goes back to our core subsystems. So, I want to put his core subsystems on pre-
01:41 - 01:45stretch, load them a little bit so that they work really effectively.
01:45 - 01:50On this side, we have his posterior oblique subsystem with his lat,
01:50 - 01:53thoracolumbar fascia, and glute being stretched.
01:53 - 01:59And on this side, we have that adducter, abdominal fascia, external oblique
01:59 - 02:03being stretched by the pull this way. So now I'm going to have him make sure he's
02:03 - 02:05engaged his glutes,
02:05 - 02:10he's drawn in, and he's going to go ahead and pull with this arm and push with this one.
02:10 - 02:11Nice and slow,
02:11 - 02:15not using any at this twisting motion here.
02:15 - 02:20I just want him to concentrate on good form, push and pull.
02:20 - 02:25Good, now as you guys can imagine, and I'm sure Jordan can feel this, this is pretty
02:25 - 02:26light for Jordan.
02:26 - 02:32I could keep increasing the weight, and this becomes a really good strength exercise
02:32 - 02:33for the core.
02:33 - 02:37And if I'm sneaking it into my integrated warm-up,
02:37 - 02:41you guys could probably see how for somebody like Jordan, if this was on his
02:41 - 02:44upper body day or on a full body resistance training day,
02:44 - 02:48he'd probably be nice and warm by the time he got there.
02:48 - 02:50So we've killed two birds with one stone. We've done a little bit of a specific
02:50 - 02:51warm-up
02:51 - 02:54and a core warm-up. Now,
02:54 - 02:59for some individuals who have really, really great core stabilit,y
02:59 - 03:02this might be an upper body exercise.
03:02 - 03:06Their arms might actually fatigue out before the core and that's fine, too. So
03:06 - 03:07now you're doing your chest and your back,
03:07 - 03:11and getting a little core work is part of your resistance training routine.
03:11 - 03:14If you guys wanted to take this up a notch,
03:14 - 03:20alright, although, sometimes we give a little to get a little.
03:20 - 03:25If he puts both of his legs together, this now becomes harder to stabilize.
03:25 - 03:29What we've kind of toned down a little bit, though, is all that subsystem recruitment
03:29 - 03:31that we had before.
03:31 - 03:34I really like the staggered stance for this exercise.
03:34 - 03:37I'm always thinking about integrating the anterior and posterior oblique
03:37 - 03:39subsystems for core stabilization,
03:39 - 03:43but occasionally, I do find reason to get somebody into this
03:43 - 03:47stable stance position and really work on their stability.
03:47 - 03:54Alright, so you can keep doing the same thing. Let's say Jordan is a really, really high
03:54 - 03:55and athlete,
03:55 - 04:00which he is, and he's coming back from his lumbar
04:00 - 04:03pathology that he's had. He's been working with me a little bit, and now we're
04:03 - 04:06really trying to get him
04:06 - 04:10high, high, high levels of proprioception.
04:10 - 04:13I could take this one step farther, go ahead and stand on one leg.
04:13 - 04:19Good, and generally speaking, I'm going to do the leg that's opposite the
04:19 - 04:23arm pulling, so once again I get that posterior oblique subsystem recruited
04:23 - 04:26and get a lot of glute activation the stabilize his hip.
04:26 - 04:32How does that feel? It is tough. Yes, one leg is super, super
04:32 - 04:36tough on the stability side, super, super tough on the leg you're standing on. If
04:36 - 04:40you guys go back to the two feet, or the staggered stance, I think you'll find
04:40 - 04:42that you can ramp the weight up
04:42 - 04:47really high. If you're going to do that, make sure you switch hands.
04:47 - 04:51Alright, so we'll go this way and this way.
04:51 - 04:55I'm just switching Jordan, just what I was talking to you guys about.
04:55 - 04:58If he's standing on this leg, I want him pulling with this arm to get that posterior
04:58 - 05:03oblique subsystem involved and get this glute working to stabilize his hip.
05:03 - 05:06We can go two legs, staggered stance. I think if you guys try
05:06 - 05:08the staggered stance and try to
05:08 - 05:12work on anti-rotation, you'll still be able to get the weights up pretty high,
05:12 - 05:16which is a really tough core workout. This is a really great
05:16 - 05:20specific warm-up for those upper body days for my
05:20 - 05:24stronger individuals out there. Or those of you guys with a lot of core strength,
05:24 - 05:26you might be able to knock out your
05:26 - 05:29push and pull exercises in your resistance training program
05:29 - 05:32all at once. Thank you, Jordan. I look forward to talking to you guys again soon.

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