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Anterior Oblique Subsystem Integration (Step Up to Chest Press)
The Anterior Oblique Subsystem Integration (Step Up to Chest Press) is a comprehensive bodyweight exercise designed to improve strength and coordination throughout the entire body while targeting the core, glutes and chest. This dynamic exercise combines a lunge with a pressing motion to work the entire anterior chain. It challenges your balance while forcing you to stabilize your body and coordinate your movement. You'll be utilizing muscles in your upper and lower body, while simultaneously targeting your core. Step up to Chest Press
Transcript
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This is Brent, President of B2C Fitness
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and we're talking about anterior oblique
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subsystem integration. Now, your anterior oblique subsystem, is your external
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oblique, continuous with your abdominal fascia, continuous with the opposite
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adductor. Now, the function of this subsystem, just like all other subsystems,
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is to help us transfer force between our lower, and upper halves. In the case of
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the anterior oblique subsystem, it supports our anterior kinetic chain. So
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anytime we do legs with pushing, it keeps us from going backward this way, as well
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as it helps to turn-in our kinetic chain. Now, we can start using anterior oblique
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subsystem integration exercises for anybody who we want to increase in
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strength, in pushing motions. Let's say we have a football lineman, the lineman
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have to explode, push from their legs, transfer that force up into their arms
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to push off. So, our integrated exercise, which is going to be legs with push,
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might be great for somebody like that. In this video, however, we're going to talk
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about where anterior oblique subsystem integration plays a role in our
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corrective exercise, or our improvement of the quality of movement of our
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clients and athletes. Now, the anterior oblique subsystem plays a role in two of
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our major dysfunctions. First off, an upper body dysfunction, that's
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those individuals who have a downwardly rotated, and anteriorly tipped scapula, as
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well as internal rotation of the shoulders, often also have an increased
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kyphosis in their thoracic spine, and over activity of their anterior oblique
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subsystem. In the case of these individuals, we don't want to do anything with the
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anterior oblique subsystem. That means if we can get away with it, we're also going
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to take things like planks, crunches, and chops, out of their core exercise, because
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the last thing we want to do is increase activity here. Now, in those individuals
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with a lumbo-pelvic hip complex dysfunction, specifically an
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anterior pelvic tilt, now we have under activity of the anterior oblique
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subsystem. In fact we have underactivity of both the anterior oblique subsystem, and
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the posterior oblique subsystem. So, at this point, we're going to go ahead and
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release and stretch our short hypertonic structures. We're then going to do
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active, or, I'm sorry, isolated activation for our long under active structures, so
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we're going to fix the pieces first, and then we're going to use the exercises
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that I'm about to talk about, to start integrating those pieces back together,
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and increase activity of a muscle synergy. I'm going to have my friend Laura come
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up and help me demonstrate some of the exercises that we would use to help
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correct under activity of the anterior oblique subsystem. Now, once again, it's
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external oblique, abdominal fascia, contralateral adductor. The first thing
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we would have Laura do, Laura does have an anterior pelvic tilt that we've been
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working on, the first thing I would have her do is a static chop pattern, to
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start increasing activity here. So, in a static chop pattern, she has to use her
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legs to stabilize, keep her glutes squeezed to correct the anterior pelvic
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tilt, and then it's the resistance of that band wanting to pull her out this way,
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that starts increasing activity here. The next thing I might use is just a
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standing press pattern. Same thing, she has to use her glutes to stabilize, correct her
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pelvic position, and then that pushing this way, creates a much longer lever arm,
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and a lot more force, for her anterior oblique subsystem to support. The first
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dynamic integrated exercise that we use, is actually going to be a step up, to
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press. So I'm going to have Laura go ahead and demonstrate this exercise,
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she's going to grab these bands here.
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What I want you to do, Laura, is I want you to go ahead and step up, stabilize, squeeze
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your glute, tilt your bum under, draw in and go ahead and press forward.
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You can see the increase in activity in all of this musculature on the front
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half of her kinetic chain. Now, Laura's got this down pretty good. I might start
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trying to progress this exercise. The first thing I'm going to have Laura do is go ahead
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and put this handle down, so now Laura doesn't just have to support this way,
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but now she also has to support the fact that just one band, is going to want
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to turn her out. Notice that I use the arm, opposite of the leg, that she's using
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to step up on the step.
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If anything make sure that you have somebody reach for you, which is a
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good queue. We want somebody either leaning forward slightly, or maybe turning in
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slightly. The last thing we want to see is Laura pushing and then
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turning out. The next progression we can utilize, is we could actually go
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transverse plane, to unilateral step up. So now we start turned out, and I'm
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forcing Laura to use her anterior oblique subsystem to support, then turn her in,
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stabilize, and then press.
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So now that you're turning before you step up, I want you to keep that foot planted, then turn with this leg.
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Make sure you turn back.
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Resist the rotation and step back to your beginning position. Good. So just to
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recap the anterior oblique subsystem: external oblique,
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abdominal fascia, adductor, helps to stabilize our anterior kinetic chain, is
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underactive in a lumbo-pelvic hip complex, specifically an anterior pelvic
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tilt, and we're going to use exercises that have legs where they push, to start
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integrating that subsystem back into our movement patterns. Hope you guys enjoyed
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