0:00 This is Brent of the Brookbush Institute and in this video we're doing yet another power exercise for 0:04 the posterior kinetic chain. In this video we're going to do something called 0:08 a posterior kinetic chain toss, also affectionately known as a keg toss. I'm 0:12 going to have my friend Vinnie come out and help me demonstrate this exercise. 0:15 This is one of my absolute favorites. You do need a little space to accomplish this 0:20 exercise. Now, we are doing power exercise, so once again, I'm not so concerned with 0:24 load. Medicine balls are relatively light for a reason. We are going to throw them 0:29 at high velocity. This is all about speed, and from the standpoint of this exercise, 0:34 we also have to take a very close look at something called her amortization 0:37 phase: that quick turnaround between an eccentric load and a concentric lift. 0:43 What we're trying to do is stretch out all that connective tissue and start getting the 0:48 stretch reflex really fired up, then, combine that with the force we 0:53 generate from a concentric contraction. On this exercise I'm going to hand 1:00 Vinnie the ball because the starting position is here. The amortisation phase 1:04 is here. Now, we don't want him to touch the ground, I want him to turn around the 1:09 force, not the ground to turn around the force, but he's going to descend into a 1:12 deep squat and then using his squat mechanics, thrusting his hips forward and 1:17 standing straight up, he is going to launch this ball as high as he possibly 1:22 can into the air. Alright, Vinny, let's see this! 1:30 Nice! He lost his balance a little bit there. Our form and our 1:35 kinetic chain queues are still the same with this exercise. I would rather see 1:39 him be able to throw this ball and stabilize himself. Now, I think one of the 1:43 mistakes Vinnie made on this particular rep, was he held onto that ball a little 1:47 too long. A lot of people, with this posterior kinetic chain toss, try to 1:51 throw it back. The problem with that is, we create a lot of angular moment. Our 1:54 angular momentum follows and starts pushing us back that way, creating 1:59 a lot of force for our rectus abdominus to try to decelerate. We end up in this 2:04 sort of position, which is off balance, and of course a little dangerous on our 2:08 spine. So, once again, I'm gonna ask Vinnie to think more straight up. Don't worry 2:12 about it coming straight back down on you, it's not going to happen. You're 2:14 still creating a huge arch, and I'll be here to warn you. I want 2:19 you to think just a little bit faster. Don't think about throwing hard, think 2:22 about throwing fast! Alright, so let's see it again. The posture lineup, is kinetic chain 2:28 checkpoints, as I always do. Although, Vinnie has been training for a long time, he's 2:32 pretty good. Notice his feet are parallel. He's got a nice squat form here. Straight 2:38 up... there we go! And notice he's kept his balance. This was nice and engaged. He 2:43 didn't get into that hyperextension. Everything looks pretty good, and he 2:46 actually didn't lose any height on the ball. I know you can't see the ball because 2:49 the balls going off camera, but this is the more important component of this 2:52 exercise. You've got it alright... let's speed this up! I know you can speed 2:57 this up, you were holding back on me a little bit on that one. 3:04 Nice! Really nice! Now, don't hurry to increase the weight. Everybody hurries to 3:13 increase the weight, 'let me go grab a heavier medicine ball'. This is power 3:16 training. I want to see how much speed I can get out of this kinetic chain. If 3:20 there's any way for you guys to cue higher, or if they can stabilize a little 3:26 farther back, do that first. Continue to do reps until you see that huge decrease 3:32 in force produced, which in this exercise, is probably going to be the height of 3:37 the ball, and you'll notice the height of the ball start dropping 3:39 further and further. So this should probably last between, I'm 3:44 guessing, six and ten reps, before you start to see that decline. We're going to 3:49 grab the ball one more time and then kind of review our kinetic chain checkpoints. 3:58 Obviously we're just doing a partial set for you here, but we'll give you a little bit of an idea 4:03 of what a set would look like, having him do three balls back to back. Since I want 4:10 to make sure velocity continues to increase, if you have three different 4:13 sized balls, it's probably best for you guys to go heaviest to lightest, rather 4:17 than the other way around. Setting up our kinetic chain checkpoints. Once again, 4:21 you're going to thrust forward at the hips, then going straight up. 4:25 Think about turning around at the bottom as fast as you can. 4:30 We're going to go one-two-three, as quickly as you can, with good form. Boom! 4:35 Nice! 4:39 Really nice! Try to get as much as you can. Now, the mistake we made on that one... 4:44 I want you to make sure you're jumping, because if you're jumping off 4:48 the ground, we get that one extra piece of our kinetic chain, which is going to be 4:51 our ankle complex, and our calves, also contributing to all this force that 4:56 we're getting. Boom! Nice! Looking nice. He's a beast. It was a great 5:06 posterior kinetic chain throw. He actually just threw it over our wall, I 5:09 will have to go get that later, but I hope you enjoy this exercise! I hope 5:13 you get a lot out of this lesson, I want to see tons of posterior kinetic 5:18 chain power, and a lot more power out of the shoulders. I'll talk with you guys 5:21 soon. 5:25
