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This is Brent, and in this video we're
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doing yet another resistance training
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exercise for the back. So we've talked about how to increase in stability. We've
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talked about how to increase in strength. This is one of my favorite exercises, a
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very instable exercise, very advanced movement. I have my friend Mike Tierney
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coming out from metropolitan fitness, helping to show this exercise. He's
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going to go ahead and lie down underneath this bar. Now all you guys
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need to do this exercise is either a power squat rack, or a smith machine rack.
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I know you guys have seen this exercise before, it's just an inverted pull-up, or
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an inverted row. I do want to take a little advantage of having this piece of
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equipment though, on a suspension trainer the cables, the straps, it makes it very
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hard to get into the transverse plane row. Right and focus on some of those
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mid-back muscles, your posterior shoulder muscles. However on a smith machine rack,
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if somebody is strong enough, we're actually very capable of doing that
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exercise. So Mike's going to show you the hand position here. It's going to be a
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bit wider than his shoulders, and overhand alright. So he gets into position. It
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takes a little practice to know where you need to be adjusted under the bar,
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because you want that bar to pull up, so that it's just underneath the chest, just
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like you do a horizontal row. So it'll take a couple times for you to play with
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where you should be positioned, other than that your kinetic chain checkpoints
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are the same as any other exercise. We got feet parallel, and hip width, knees
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are between feet and hips, and pointing forward. His hips are in neutral. No
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anterior pelvic tilt, or posterior pelvic tilt. He's drawn in, and his glutes are tight.
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You can see he's looking up a little bit towards the ceiling so that his head is
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up, and that his spine is in a neutral position. And now all we have to try to
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get Mike to do, is pull his chest towards that bar, and this time you saw him kind
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of bow up a little bit. So we're just going to make sure you don't lead with
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your stomach here, squeeze your glutes. You notice Mike's doing great job with
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this form. We don't see those common compensation patterns of the shoulders
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coming forward, of the head coming forward. He's got his head back, he's
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squeezing those shoulder blades at the top. He's dropping his elbows a little
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bit, and getting a little tired. We'll give him a little break here before we
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go on to the next exercise. Now if this was too much weight, much like a push-up
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guys, where we have kind of this in between stability, and the strength it takes to
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take on your whole body weight. We can adjust this bar up and down. Somebody can
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get almost near vertical, and hang back off the bar this way, and pull themselves
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up, and have very low load. I've made this pretty tough on Mike, by dropping it all
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the way down to near horizontal. Now you ready for the next stability
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progression. Alright so Mike's going to get back underneath here. We're going to
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talk about stability progressions for this exercise. Alright glutes tight, you
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can see his forms nice and straight, feet, knees, hips, shoulders are down in back.
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Heads up, and this time I'm going to make him just lift this one foot about an
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inch off the floor. Alright so drop them down, don't let him get all hip
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flexed, and now he can keep going, and now we can see his left glute has to work
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really hard to keep him stable, and keep him from rotating. This is actually a
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good progression for Mike, he's working hard, but not too hard and he's able to keep
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good form. So go ahead and relax for a second. Now if I wanted to take this up
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yet another notch, especially my personal trainers out there. I know you guys are
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always looking for harder exercises to do. Here's a good challenge for you. I
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want you guys to take a stability ball, put it under your feet. If you can do 20
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of these, feet underneath the stability ball, horizontal body line, horizontal row. So horizontal playing wide grip row, you need to write me and tell me you can do
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that. I've met very few people who can pull it off, and it's a great exercise. So
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Mike why don't we show them what it takes.
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Alright glutes tight, quads tight. Get your feet straight pointing up towards
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the ceiling, good, toes in, you ready? Alright hold on one sec. I'm like let's
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back up the ball, you can see there Mike kind of got too far under the
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the bar here, so that he was pulling up towards his neck. This one takes a little
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bit of practice. One of the reasons this is so hard is just trying to maintain
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your position under the bar and not roll out, takes a lot of stability from your
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shoulder girdle. Nice, this is going to take some work for Mike. We can even go
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to one foot on this progression. I've seen people do, maybe we need to bring
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the bar up a little bit, you guys can tell that there's a a wide range of work
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to be done here. You guys should be working with this progression for a
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while. Now I'm going to take this ball away. I do want to show you guys one
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other thing before we get off this video. In an inverted row we can do two
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different planes. So if this is too hard for somebody, you can't get somebody to
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do a good form stable shoulder row in the horizontal plane. You guys can switch
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back to your normal sagittal plane row. Mike's just going to have to back up a
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little farther, because now the bar is going to hit them about here, right just
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underneath his chest. He's going to go shoulder width with his hands, and an
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underhanded grip. This is very similar to that suspension row video we did before,
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and actually the same progressions apply in this. So we can still do the one foot,
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we can do one foot unstable environment, and we can adjust the bar up and down. So
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there you guys go. We have an inverted row on a smith machine, or power squat
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rack. You guys have horizontal plane in the upper body, or sagittal plane, and you
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have all your progressions, which is going to be two foot, one foot, two feet