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
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.