00:00:0000:00:05
This is Brent doing another exercise for
00:00:0000:00:05
your back. This is a great stability
00:00:0500:00:08
progression for those of you guys who've been doing lat pull downs for years this
00:00:0800:00:11
is a way to take it up a notch. I'm going to have my friend Mike Tierney from
00:00:1100:00:14
metropolitan fitness come out and help me demonstrate this exercise. He's going
00:00:1400:00:17
to show you how it's done while I take you guys through some of the cues and
00:00:1700:00:22
the progressions you can use. Now first things first body position. Mike here is
00:00:2200:00:27
going to be kneeling, alright he's going to start on both knees and he actually has
00:00:2700:00:31
his feet dorsi flexed so that he doesn't smash his foot into plantar flexion.
00:00:3100:00:35
Alright and he's kind of sitting back on his heels. This is a very comfortable, fairly
00:00:3500:00:39
stable position providing you don't have knee pain. Now I'm going to hand Mike these
00:00:3900:00:47
two cables and you guys can probably already start to visualize where this is
00:00:4700:00:51
very similar to a lat pulldown, but because of the independent cables a
00:00:5100:00:55
little less stable. His kinetic chain check points are going to stay the same
00:00:5500:00:59
notice his knees are underneath his hips, he's drawn in, his shoulder blades are
00:00:5900:01:03
down and back and his head is back. I actually have these cables set up
00:01:0300:01:06
slightly in front of his face. Just like we wouldn't want to do a lat pulldown
00:01:0600:01:10
behind the head because of the compromised position it puts the
00:01:1000:01:15
shoulder, we also don't want to put this behind the shoulder either. Besides this
00:01:1500:01:21
is a better angle in general for scapular mechanics as well as creating a
00:01:2100:01:27
nice line or a line of resistance for the lats themselves. So Mike is going to
00:01:2700:01:30
demonstrate this exercise in a relatively stable position sitting back
00:01:3000:01:35
on its heels first, drawing his shoulder blades down and back, and just bringing
00:01:3500:01:40
those elbows right towards his back pockets. And there you go we have a nice
00:01:4000:01:46
bilateral cable pulldown. Now the first progression we could do is just go from
00:01:4600:01:50
our bilateral to our alternating. So now he's going to keep both of these in his
00:01:5000:01:56
hand but he's going to go one at a time. Now the trick is he has to maintain his
00:01:5600:02:00
centerline. So if you guys draw a little line between Mike's nose right between
00:02:0000:02:05
his pecs, right between his knees, this shouldn't shift back and forth as he
00:02:0500:02:09
pulls this weight down unevenly. You guys also see that it takes a lot more
00:02:0900:02:14
endurance from his shoulders as an alternating pulldown takes about
00:02:1400:02:18
twice as long as a bilateral cable pulldown. So the next thing he's going to
00:02:1800:02:21
do to increase the stability and actually he's already done this because
00:02:2100:02:24
it's a more comfortable position for him, because some of the knee pain he has.
00:02:2400:02:30
He's actually kind of come up to a, on both knees, but almost vertical position
00:02:3000:02:34
with his body. You guys see that, so that's a little less stable position for
00:02:3400:02:37
some people it will be more comfortable though. So go ahead and demonstrate a
00:02:3700:02:42
couple with that. Now once we get into this position I might even take this
00:02:4200:02:49
upper body progression up another notch and go from bilateral to unilateral.
00:02:4900:02:55
This gets real tricky though. The trick isn't being able to pull down the weight.
00:02:5500:02:59
The trick is, can Mike pull down the weight without leaning either away to
00:02:5900:03:04
try to counterbalance this weight, or leaning towards as he pulls like he
00:03:0400:03:09
can't stabilize himself. You guys see that Mike's actually very good at this
00:03:0900:03:13
exercise, he has been doing this exercise a while, he's drawn in, let's see a couple more
00:03:1300:03:19
of those. Now I can take this up another step, get a little bit more complicated
00:03:1900:03:25
with my lower body position by going into a kneeling cable press. You're more
00:03:2500:03:30
comfortable, okay good. So if it's this arm that he's working on, it's going to
00:03:3000:03:34
be the opposite leg that's forward. This creates tension in his posterior oblique
00:03:3400:03:38
sub system, makes this a little bit more comfortable. If you guys are doing
00:03:3800:03:42
bilateral then the leg forward doesn't matter. So let's go ahead and see a
00:03:4200:03:49
couple more reps just like that. How's that feel? Alright let's see you switch
00:03:4900:03:55
sides I know you've done about 20 reps on that side. Since this is a stability
00:03:5500:03:59
exercise guys I probably wouldn't use this in a strength training phase and
00:03:5900:04:02
obviously wouldn't use it in a max strength training phase. We're probably
00:04:0200:04:06
looking at 12 to 20 reps here, and your focus is going to be on increasing
00:04:0600:04:12
stability and maintaining perfect form. Alright so that's 12 to 20 repetitions.
00:04:1200:04:18
You guys had the bilateral to alternating to unilateral in the upper body.
00:04:1800:04:21
We had the sitting back on the heels, to
00:04:2100:04:25
sitting up on the knees, to kneeling progression
00:04:2500:04:29
in the lower body. And of course you guys can use different pieces of stability
00:04:2900:04:34
equipment to make it even more unstable. These Airex pads themselves were only
00:04:3400:04:38
used to keep comfort in his knees. Hope you guys enjoyed the video enjoyed the