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