0:06 This is Brent of the Brookbush Institute here at the independent training spot 0:09 going over the 0:10 core push-pull exercise. This is one of my favorite exercises. 0:15 It's a core anti-rotation 0:18 strength exercise for the most part. I'm going to show you guys the stability 0:22 progression. 0:22 I think once you guys take a look at the excise, you'll also see where it might fit into 0:26 you resistance training programs. 0:28 So, I'm going to have my friend, Jordan Tisdale, come out. He's going to help me demonstrate this 0:32 exercise. 0:33 Now, we got this exercise set up with our TrakFitness handles, which I love. You guys 0:38 should look those up- 0:39 lots of crazy motion, 0:40 very comfortable. And these Stroop Straps, 0:43 of course, are great, too- great resista-band stuff. 0:46 You could use a couple of cables, 0:50 normal handles, resistance bands. You could use resista-band tape if you 0:54 wanted to. You don't necessarily have to have all of this equipment 0:58 to get this done. Now, the exercise itself, 1:01 notice Jordan is standing upright with good posture. 1:04 We have one arm getting ready to 1:08 pull and one arm getting ready to push, hence the whole push-pull thing, 1:12 which as you can imagine is trying to twist him this way. 1:15 Alright, so this is one of those anti-rotation exercises for the core. 1:21 And then we're going to look at leg position here. 1:24 Notice that the arm that starts forward, the one that's going to start with a pull, 1:28 is opposite the leg that's forward, and the arm that's going to push 1:32 is opposite the leg that's back. The reason we do this 1:36 goes back to our core subsystems. So, I want to put his core subsystems on pre- 1:41 stretch, load them a little bit so that they work really effectively. 1:45 On this side, we have his posterior oblique subsystem with his lat, 1:50 thoracolumbar fascia, and glute being stretched. 1:53 And on this side, we have that adducter, abdominal fascia, external oblique 1:59 being stretched by the pull this way. So now I'm going to have him make sure he's 2:03 engaged his glutes, 2:05 he's drawn in, and he's going to go ahead and pull with this arm and push with this one. 2:10 Nice and slow, 2:11 not using any at this twisting motion here. 2:15 I just want him to concentrate on good form, push and pull. 2:20 Good, now as you guys can imagine, and I'm sure Jordan can feel this, this is pretty 2:25 light for Jordan. 2:26 I could keep increasing the weight, and this becomes a really good strength exercise 2:32 for the core. 2:33 And if I'm sneaking it into my integrated warm-up, 2:37 you guys could probably see how for somebody like Jordan, if this was on his 2:41 upper body day or on a full body resistance training day, 2:44 he'd probably be nice and warm by the time he got there. 2:48 So we've killed two birds with one stone. We've done a little bit of a specific 2:50 warm-up 2:51 and a core warm-up. Now, 2:54 for some individuals who have really, really great core stabilit,y 2:59 this might be an upper body exercise. 3:02 Their arms might actually fatigue out before the core and that's fine, too. So 3:06 now you're doing your chest and your back, 3:07 and getting a little core work is part of your resistance training routine. 3:11 If you guys wanted to take this up a notch, 3:14 alright, although, sometimes we give a little to get a little. 3:20 If he puts both of his legs together, this now becomes harder to stabilize. 3:25 What we've kind of toned down a little bit, though, is all that subsystem recruitment 3:29 that we had before. 3:31 I really like the staggered stance for this exercise. 3:34 I'm always thinking about integrating the anterior and posterior oblique 3:37 subsystems for core stabilization, 3:39 but occasionally, I do find reason to get somebody into this 3:43 stable stance position and really work on their stability. 3:47 Alright, so you can keep doing the same thing. Let's say Jordan is a really, really high 3:54 and athlete, 3:55 which he is, and he's coming back from his lumbar 4:00 pathology that he's had. He's been working with me a little bit, and now we're 4:03 really trying to get him 4:06 high, high, high levels of proprioception. 4:10 I could take this one step farther, go ahead and stand on one leg. 4:13 Good, and generally speaking, I'm going to do the leg that's opposite the 4:19 arm pulling, so once again I get that posterior oblique subsystem recruited 4:23 and get a lot of glute activation the stabilize his hip. 4:26 How does that feel? It is tough. Yes, one leg is super, super 4:32 tough on the stability side, super, super tough on the leg you're standing on. If 4:36 you guys go back to the two feet, or the staggered stance, I think you'll find 4:40 that you can ramp the weight up 4:42 really high. If you're going to do that, make sure you switch hands. 4:47 Alright, so we'll go this way and this way. 4:51 I'm just switching Jordan, just what I was talking to you guys about. 4:55 If he's standing on this leg, I want him pulling with this arm to get that posterior 4:58 oblique subsystem involved and get this glute working to stabilize his hip. 5:03 We can go two legs, staggered stance. I think if you guys try 5:06 the staggered stance and try to 5:08 work on anti-rotation, you'll still be able to get the weights up pretty high, 5:12 which is a really tough core workout. This is a really great 5:16 specific warm-up for those upper body days for my 5:20 stronger individuals out there. Or those of you guys with a lot of core strength, 5:24 you might be able to knock out your 5:26 push and pull exercises in your resistance training program 5:29 all at once. Thank you, Jordan. I look forward to talking to you guys again soon.
