0:06 This is Brent of the Brookbush 0:07 Institute at the independent training 0:09 spot, bringing you guys a new back 0:10 exercise that I saw 0:11 on YouTube. I tried to find the original 0:12 creator, so if you guys see this 0:14 exercise, if you know who created this 0:16 exercise, please leave a comment in the 0:19 section below this video so that they 0:21 get credit for this creation and not 0:23 myself. This is called a Chaos Row. 0:26 I'm going to have my friend, Melissa, come 0:28 out and she's going to help me demonstrate. 0:29 Now, if you guys saw the horizontal 0:31 pull-up, or inverted pull-up video, this 0:34 is a very similar exercise. Only instead 0:37 of a Smith bar, like a Smith 0:40 Machine bar or an olympic bar safely 0:42 tied to the rack, we're using one of the 0:45 monster bands which makes this 0:47 ridiculously unstable. So what 0:50 Melissa is going to do is she's going to 0:52 go ahead and grab this. She's going to 0:54 grab around the monster band and squeeze. 0:56 This requires a lot of grip 0:58 strength to keep the monster band 1:00 straight as you pull. She's going to 1:03 bring her feet out. Alright, she's going to 1:06 keep her body line nice and straight, 1:08 glutes tight, quads tight. She's 1:11 going to keep her shoulder blades down and 1:13 back, head up, facing the ceiling. Good. And 1:17 she's going to drop back nice and slow, and 1:19 what you guys will start to notice with 1:21 a couple reps is just a little bit of 1:22 shaking. Now, the couple of things that 1:25 make this really hard is, of course, the 1:26 band's going back and forth and back and 1:28 forth on you, the grip strength is really 1:31 tough because the band wants to turn you 1:32 in, and then there's this added level of 1:36 challenge because the first moment you 1:38 pull on the band for your concentric you 1:41 don't go anywhere. You actually don't 1:43 build up any momentum, because the band 1:46 actually let's go on you. Now, of course, we 1:49 could progress this exercise in a lot of 1:51 different ways. We could go to single leg. 1:53 Let's see if I can get Melissa to break here. 1:55 And, she did single leg. Go ahead and 2:00 stop, you can have a second to relax. On 2:02 the video I saw, this was bananas, 2:04 somebody was doing this exercise almost 2:08 horizontal, which means they're taking on 2:09 even more of their body weight, with 2:10 their feet on a stability ball, and then 2:12 just to look like a total badass had 2:14 those lifting chains around their waist. 2:16 I was like, woah. Nonetheless, there's 2:19 definitely ways you could go ahead and 2:21 progress this exercise. I'm definitely 2:23 working my way up to feet on the ball. 2:25 We have the weighted vests here, so I 2:26 might try to get up on that. Now, as you 2:28 add weight, I do have to mention 2:30 something that is super, super important, 2:32 which is safety. Make sure whatever band 2:35 you are using is rated for your body 2:36 weight. I would hate to think that 2:39 somebody tried this exercise with one of 2:42 the one inch monster bands that are 2:44 only rated for 30 to 50 pounds, pulled on 2:46 it, and not only fell but then got 2:48 snapped with a high density band. 2:51 It will leave a nasty welt. I know if 2:55 my feet are on the ground, I don't quite 2:57 need it to be rated for all of my body 2:58 weight. I know a 150 pound band, for me at 3:01 220 pounds, works out pretty good. 3:04 Obviously, for Melissa, 150 pounds is 3:06 actually a very stable band. I probably 3:08 could back down just a little bit. But 3:11 then, don't forget the opposite. If I was 3:14 going to start adding resistance, I might 3:16 need to get an even bigger than 150 3:18 pound band. I'm might have to get one of 3:20 those super big, black monster bands, or I 3:22 might have to add another monster band 3:25 on top of this monster band, which 3:28 although makes it more stable, also 3:30 makes it safer. The only other 3:32 progression I'll show you guys for this 3:33 is we don't have to necessarily do this 3:35 in the horizontal plane. So now that 3:37 Melissa's had a little bit of rest as 3:38 I'm talking here, we'll go ahead and show 3:39 you guys the sagittal plane version. 3:41 Hands are going to be 3:43 shoulder width, she's going to get back 3:47 down into position. Now, something happens 3:50 here where it actually gets harder on 3:52 your grip strength a little bit, because 3:53 there's so much stretch built into the 3:55 band, but it is a little easier on the 3:57 back, because you get a lot more lat 3:59 recruitment. Alright, you guys can see 4:02 there she's bouncing and shaking, of 4:05 course, she can go back to her single leg 4:07 variation. If I wanted to make this 4:10 harder for her, I could drop the band down a 4:12 little bit and make her take on more of her 4:14 body weight. I could put a bench under 4:15 her feet to get her up a little bit so 4:17 she's closer to horizontal. I could add 4:19 the ball. I could add resistance, of 4:21 course, with something like a vest or 4:24 badass lifting chains. Or I could 4:29 potentially, if she has some of her 4:30 weight on the ground, I could make this 4:32 more unstable by using the band just 4:35 under this, 4:35 since Melissa doesn't weigh 150 pounds. 4:37 So, thank you for your help, Melissa. 4:40 I'm sure that was really, really hard. I 4:42 hope you guys really enjoy this exercise. 4:45 Challenge to you guys: any of you guys 4:47 can do 20 reps of this, I want to see it. 4:49 Load up the videos, I'll throw it up on 4:51 my Facebook page, throw it up on my 4:53 LinkedIn page, hopefully get you guys a 4:55 few more likes, get you guys a few more 4:57 hits. Glad to bring you guys new ideas. 4:59 Talk with you soon. 5:08
