Name: Step Up to Row
Uploaded: 2023-04-26T01:00:39.000Z
Duration: 3 min 55 s

English captions

https://stream.mux.com/qqSS002CDj6dcZk01wMs6oJXw6zJXH5NZ39eoKlAi02WbE.m3u8

Learn how to properly perform the step-up to row in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, form, and exercise modifications (including progressions and regressions) to safely integrate the posterior oblique subsystem (POS) for improved strength, stability, and coordination. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to build total-body strength, improve rotational control, and support recovery through integrated movement training.

Introduction to Posterior Oblique Subsystem Integration

Step Up to Row Exercise Explanation

Challenges in Maintaining Optimal Alignment

Kinetic Chain and Reactive Activation Insights

Exercise Progressions and Practical Applications

Step Up to Row

This is Brent of the Brookbush Institute with Rick Richy swinging at you from the independent training spot. We're going to show you a progression for posterior oblique subsystem integration. We've already done the squat to row. This is this step up to row, which I think you guys are going to see has some special attributes which make this exercise useful for certain individuals. Alright, so first thing's first, you're  going to need a band or a cable that's up pretty high. It needs to be higher than the individual is when they're standing on the steps that they're working on. So Rick is going to step back. Here, why don't you step back with your left leg? The gist of the exercise, guys, is as he's stepping up I want him to pull on this band. What you have to be careful of is a lot of individuals will tower forward this way and not get that glute engagement that we want. If we're working the posterior oblique subsystem, we want lats and glutes working together. He has to make sure his hips shift forward, his scapulae are squeezed down and back, and he's extending at his shoulder so he gets as much lat activation and glute activation as he can. Go ahead and step back down. Now, an interesting thing about this exercise is Rick is actually getting a little assistance from the band as he does this step up. For those individuals who are recovering from some sort of injury that left them with a little bit of weakness on one side, this is a great exercise to do posterior oblique subsystem integration that might decrease the load on that affected side. Let's see that one more time. On the flip side of that, it is actually very hard to get into that optimal alignment here, where we have his hip back in extension. It actually requires a lot more stabilization the squat to row. But if I really want to mess with Rick, I could have him step down and go to one hand, and now he has to work really hard to not let this whole system twist him. So now he has his posterior oblique subsystem working to keep him from rotating in. We'll call it kinetic chain internal rotation, or inward rotation. This is a great exercise for introducing that posterior tibialis reactive activation. I'm going to go ahead and have you go back up. So Rick's up here. Let's say I've been doing that posterior tib. reactive activation where I've had him working on landing on the ball of his foot with toes up. Now with a little assistance, he can work on making sure he stays a little dorsiflexed  with toes up, lands here, and lands nice and soft for me. How many of you guys have that individual who can't land soft from a step up? This is a great way to start working on eccentric load of this glute, as well as reactive activation of his inverters on this side. Go ahead and go back up. How's that feeling? Should we switch sides? Is this enough on one side? Alright, guys, so there are some ideas on posterior oblique subsystem integration. You have a couple progressions of this exercise- we can go from lower to higher boxes, you can go from double arms to one arm. You can see where it's harder to stabilize here, but may be easier for certain aspects of our training on the legs. I hope you guys find a ton of uses for this. Have great outcomes. I'll talk with you soon.

Home

Videos

The posterior oblique subsystem (POS) is comprised of the latissimus dorsi, thoracolumbar fascia (superficial posterior layer), gluteus maximus, and potentially the gluteus medius, lower trapezius, and serratus posterior inferior.


Posterior Oblique Subsystem (POS)

Functional strength training exercises - best progressions for subsystem integration movements, total body endurance, stability, hypertrophy, and strength, and a sample total body routine.

Total Body Exercises and Functional Exercise Progressions

Place an appropriate height step in-front-of the client or patient, and ensure the step is secure.

Note, with anterior force from the band/cable it may be easier to tip the step forward, especially at the top of the concentric phase. Testing the set-up before recommending this exercise to a client or patient is highly recommended.

With your client or patient facing the band/cable column, ask them to hold the handles of bands/cables, and assume a standing position with arms extended by the resistance.

Ask your client or patient to lean back and counter the pull of the resistance without relying on it to maintain upright.

Have your client or patient place the foot of the target leg on the step, ensuring feet are parallel and hip width.

Ask your client or patient to step-up on to the step, by thrusting the hip of the target leg forward while squeezing their elbows and shoulder blades back.

Cue your client or patient to achieve full hip extension and terminal knee extension, with torso and lower extremity in-line at the top of each repetition.

Often, the client or patient will reach the top of the movement, but still be in a semi-squat or hip flexed (forward lean) position. Thrusting the hips forward and leaning back into the pulling motion is an important component of the concentric phase.

With control (and/or at the desired tempo), keep the foot of the target leg on the step, step-back with the contralateral leg, and eccentrically decelerate the band/cable resistance. The arms should be fully extended as the contralateral foot touches the ground.

 If the resistance is anchored above the patient/client, and provides some upward force, that force will reduce the load on the lower extremity. This can be advantageous for novice exercisers, or those receiving therapy for lower-extremity dysfunction, injury and/or pain.

 Similar to the description under "Squat to Row", this exercise can be performed as just a step-up while holding the bands, and then a step-up followed by regaining stability followed by a row, and then a step-up with simultaneous row.

 Increasing load, bilateral to unilateral row, balancing on the target leg at the top of the step-up, and the addition of unstable surfaces are appropriate progressions (depending on the patient/client's goal and the current phase of training).

Step Up to Row

Single Leg Squat to Bilateral Cable Pull Down

Front Squat to Press

Reverse Lunge to Row (Posterior Oblique Subsystem Progressions)

Squat to Row (Posterior Oblique Subsystem Integration)

Dynamic Lunge with Chest Press AOS Progressions

Static Lunge to Row (Posterior Oblique Subsystem) Integration Progressions

Standing Cobra to Balance to Calf Raise

Dynamic Lateral Lunge with Shoulder Series (Lateral Subsystem Progressions)

Single Leg Touchdown with Scaption and PNF Carry Away

Anterior Oblique Subsystem Integration (Step Up to Chest Press)

Comments

Guest