Name: Chaos Row
Uploaded: 2023-04-26T01:00:39.000Z
Duration: 5 min 11 s

English captions

https://stream.mux.com/TuIPwG202UaZi600gcvrGrN1yhhvLoCyqbMI01z1Jf012ho.m3u8

Learn how to properly perform the chaos row in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on form, setup, and exercise modifications (including progressions and regressions) to safely build upper body strength, stability, and control. Improve back (latissimus dorsi and rhomboid) activation while enhancing core engagement, balance, and overall functional performance. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to develop pulling strength, coordination, and postural control for advanced performance training.

Introduction to the Chaos Row Exercise

Demonstrating the Chaos Row Technique

Progressions and Variations of the Exercise

Safety Considerations for Band Exercises

Sagittal Plane Variation and Further Modifications

Challenge and Engagement with the Audience

Chaos Row

This is Brent of the Brookbush Institute at the independent training spot, bringing you guys a new back exercise that I saw on YouTube. I tried to find the original creator, so if you guys see this exercise, if you know who created this exercise, please leave a comment in the section below this video so that they get credit for this creation and not myself. This is called a Chaos Row. I'm going to have my friend, Melissa, come out and she's going to help me demonstrate. Now, if you guys saw the horizontal pull-up, or inverted pull-up video, this is a very similar exercise. Only instead of a Smith bar, like a Smith Machine bar or an olympic bar safely tied to the rack, we're using one of the monster bands which makes this ridiculously unstable. So what Melissa is going to do is she's going to go ahead and grab this. She's going to grab around the monster band and squeeze. This requires a lot of grip strength to keep the monster band straight as you pull. She's going to bring her feet out. Alright, she's going to keep her body line nice and straight, glutes tight, quads tight. She's going to keep her shoulder blades down and back, head up, facing the ceiling. Good. And she's going to drop back nice and slow, and what you guys will start to notice with a couple reps is just a little bit of shaking. Now, the couple of things that make this really hard is, of course, the band's going back and forth and back and forth on you, the grip strength is really tough because the band wants to turn you in, and then there's this added level of challenge because the first moment you pull on the band for your concentric you don't go anywhere. You actually don't build up any momentum, because the band actually let's go on you. Now, of course, we could progress this exercise in a lot of different ways. We could go to single leg. Let's see if I can get Melissa to break here. And, she did single leg. Go ahead and stop, you can have a second to relax. On the video I saw, this was bananas, somebody was doing this exercise almost horizontal, which means they're taking on even more of their body weight, with their feet on a stability ball, and then just to look like a total badass had those lifting chains around their waist. I was like, woah. Nonetheless, there's definitely ways you could go ahead and progress this exercise. I'm definitely working my way up to feet on the ball. We have the weighted vests here, so I might try to get up on that. Now, as you add weight, I do have to mention something that is super, super important, which is safety. Make sure whatever band you are using is rated for your body weight. I would hate to think that somebody tried this exercise with one of the one inch monster bands that are only rated for 30 to 50 pounds, pulled on it, and not only fell but then got snapped with a high density band. It will leave a nasty welt. I know if my feet are on the ground, I don't quite need it to be rated for all of my body weight. I know a 150 pound band, for me at 220 pounds, works out pretty good. Obviously, for Melissa, 150 pounds is actually a very stable band. I probably could back down just a little bit. But then, don't forget the opposite. If I was going to start adding resistance, I might need to get an even bigger than 150 pound band. I'm might have to get one of those super big, black monster bands, or I might have to add another monster band on top of this monster band, which although makes it more stable, also makes it safer. The only other progression I'll show you guys for this is we don't have to necessarily do this in the horizontal plane. So now that Melissa's had a little bit of rest as I'm talking here, we'll go ahead and show you guys the sagittal plane version. Hands are going to be shoulder width, she's going to get back down into position. Now, something happens here where it actually gets harder on your grip strength a little bit, because there's so much stretch built into the band, but it is a little easier on the back, because you get a lot more lat recruitment. Alright, you guys can see there she's bouncing and shaking, of course, she can go back to her single leg variation. If I wanted to make this harder for her, I could drop the band down a little bit and make her take on more of her body weight. I could put a bench under her feet to get her up a little bit so she's closer to horizontal. I could add the ball. I could add resistance, of course, with something like a vest or badass lifting chains. Or I could potentially, if she has some of her weight on the ground, I could make this more unstable by using the band just under this, since Melissa doesn't weigh 150 pounds. So, thank you for your help, Melissa. I'm sure that was really, really hard. I hope you guys really enjoy this exercise. Challenge to you guys: any of you guys can do 20 reps of this, I want to see it. Load up the videos, I'll throw it up on my Facebook page, throw it up on my LinkedIn page, hopefully get you guys a few more likes, get you guys a few more hits. Glad to bring you guys new ideas. Talk with you soon. 

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Note: A chaos row is a horizontal pull-up; however, a monster band replaces the bar. The directions below are identical to the horizontal pull-up following the set-up.

The set-up includes stretching a superband (a.k.a. monster band, pull-up assist band, etc.) across the supports of a power rack (a.k.a. power cage, squat cage or squat rack).

Cue the client or patient to lie underneath the superband.

Grab the band slightly wider than shoulder width with an overhand (pronated) grip.

The hands may need to be repositioned during the first few repetitions to ensure the forearms are near parallel throughout the majority of the movement.

Feet perpendicular to the floor and 2nd toe aligned with ASIS

Pelvis neutral (absence of anterior or posterior pelvic tilt)

Torso, scapula, and head in neutral alignment

Torso and lower extremity alignment should be achieved by cueing the client to press their heels into the floor: extending the hips (contracting the glutes), extending the knees (contracting the quadriceps), dorsiflexing the ankles, and performing the abdominal drawing-in maneuver.

Note that optimal torso alignment should be achieved via hip extension, not lumbar extension.

Ask the client or patient to pull the middle of their chest toward the band with their elbows wide “squeezing and depressing their shoulder blades” (retract and posteriorly tip their scapula).

The end of range (top of pull-up) should result in the band, hands, wrists, and elbows in line with the middle of the chest, and the forearms parallel and in line with the direction of pull. Often several reps must be attempted to determine optimal foot position, body angle, and shoulder and arm position.

Cue your client or patient to control the eccentric phase at the desired tempo, allowing the resistance to return them to the starting position with arms near full extension and scapula protracted

Have the client or patient address any form or recruitment issues (posture check).

 Load is reduced if the body is positioned more vertically, increased if the body is positioned more horizontally, and the feet may be elevated for additional load.

 Additional resistance with a weight vest.

Faster reps will increase stretch and recoil increasing the difficulty of the exercise. Advising clients and patients that they should start with slower repetitions is advised.

The scapula should not be cued into a fixed position. The concentric phase should include retraction, and the eccentric phase should include protraction.

Attempting to pull-up “too far” will result in a loss of optimal scapular position, likely resulting in anterior tipping. The range of motion should be the largest range that can be performed without pain or compensation.

Chaos Row

Rope Row

Single Leg Alternating Horizontal Abduction with External Rotation

Suspension Row with Rotation

Suspension Row and Progressions

Suspension Rotation Complex (Pallof Press)

Single Leg Squat to Bilateral Cable Pull Down

Modifications of Renegade Row

Rope Row with Eccentric Control

Standing Cobra

Horizontal Pull Up (Inverted or Hanging Pull-Up)

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