Name: Core Anti-rotation - Opposing Chest Press and Row
Uploaded: 2023-04-26T01:00:39.000Z
Duration: 5 min 43 s

English captions

https://stream.mux.com/z5VUPayhdBbmyinhAXVVaZPbm5c1yOWewrpXEkrCdwU.m3u8

Learn how to properly perform the core anti-rotation opposing chest press and row in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on proper form, set-up, and exercise modifications (including progressions and regressions) to safely build core strength, upper body stability, and full-body coordination. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve core stability, posture, and movement efficiency

Introduction to Core Push-Pull Exercise

Demonstration Setup and Equipment

Proper Form and Core Engagement

Incorporating into Resistance Training

Variations for Increased Stability Challenge

Core Anti-rotation - Opposing Chest Press and Row

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

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Start by having your client or patient grasp cable handles, from two cable columns, that have been set to mid-chest height.

The client or patient will then perform a quarter turn and face the cable column that will resist the “row side”.

The client or patient should be starting with one arm extended and ready to perform a row; with the other arm in the “bottom position” of a press.

Start in a staggered stance with the leg on the side of the rowing arm in the back position. Note, feet parallel and single-leg stance may be used as progressions.

Ask the client or patient to assume optimal form/posture:

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

Cue the client or patient to push their feet into the ground, squeeze (contract) their glutes, contract their quads, and perform the drawing-in maneuver to ensure optimal core stability.

Cue the client or patient to perform both a row and a chest press simultaneously while preventing any movement of the core or lower extremities.

Have the client or patient slowly return to the starting position. Once the client or patient has achieved the largest range of motion that can be performed without pain or compensation. Have the client or patient check their positioning.

Repeat for the desired number of repetitions.

 Standing cable chest press or standing cable row.

 Feet parallel, unstable surface, single-leg stance

Do not grasp handles with excessive wrist extension. The dumbbells should be grasped as if making a fist to “punch”.

Do not attempt a range of motion that is larger than can be performed without pain or compensation.

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

Core Anti-rotation - Opposing Chest Press and Row

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