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