00:00:0000:00:04
This is Brent of the Brookbush Institute and in this video we're
00:00:0000:00:04
doing yet another power exercise for
00:00:0400:00:08
the posterior kinetic chain. In this video we're going to do something called
00:00:0800:00:12
a posterior kinetic chain toss, also affectionately known as a keg toss. I'm
00:00:1200:00:15
going to have my friend Vinnie come out and help me demonstrate this exercise.
00:00:1500:00:20
This is one of my absolute favorites. You do need a little space to accomplish this
00:00:2000:00:24
exercise. Now, we are doing power exercise, so once again, I'm not so concerned with
00:00:2400:00:29
load. Medicine balls are relatively light for a reason. We are going to throw them
00:00:2900:00:34
at high velocity. This is all about speed, and from the standpoint of this exercise,
00:00:3400:00:37
we also have to take a very close look at something called her amortization
00:00:3700:00:43
phase: that quick turnaround between an eccentric load and a concentric lift.
00:00:4300:00:48
What we're trying to do is stretch out all that connective tissue and start getting the
00:00:4800:00:53
stretch reflex really fired up, then, combine that with the force we
00:00:5300:01:00
generate from a concentric contraction. On this exercise I'm going to hand
00:01:0000:01:04
Vinnie the ball because the starting position is here. The amortisation phase
00:01:0400:01:09
is here. Now, we don't want him to touch the ground, I want him to turn around the
00:01:0900:01:12
force, not the ground to turn around the force, but he's going to descend into a
00:01:1200:01:17
deep squat and then using his squat mechanics, thrusting his hips forward and
00:01:1700:01:22
standing straight up, he is going to launch this ball as high as he possibly
00:01:2200:01:27
can into the air. Alright, Vinny, let's see this!
00:01:3000:01:35
Nice! He lost his balance a little bit there. Our form and our
00:01:3500:01:39
kinetic chain queues are still the same with this exercise. I would rather see
00:01:3900:01:43
him be able to throw this ball and stabilize himself. Now, I think one of the
00:01:4300:01:47
mistakes Vinnie made on this particular rep, was he held onto that ball a little
00:01:4700:01:51
too long. A lot of people, with this posterior kinetic chain toss, try to
00:01:5100:01:54
throw it back. The problem with that is, we create a lot of angular moment. Our
00:01:5400:01:59
angular momentum follows and starts pushing us back that way, creating
00:01:5900:02:04
a lot of force for our rectus abdominus to try to decelerate. We end up in this
00:02:0400:02:08
sort of position, which is off balance, and of course a little dangerous on our
00:02:0800:02:12
spine. So, once again, I'm gonna ask Vinnie to think more straight up. Don't worry
00:02:1200:02:14
about it coming straight back down on you, it's not going to happen. You're
00:02:1400:02:19
still creating a huge arch, and I'll be here to warn you. I want
00:02:1900:02:22
you to think just a little bit faster. Don't think about throwing hard, think
00:02:2200:02:28
about throwing fast! Alright, so let's see it again. The posture lineup, is kinetic chain
00:02:2800:02:32
checkpoints, as I always do. Although, Vinnie has been training for a long time, he's
00:02:3200:02:38
pretty good. Notice his feet are parallel. He's got a nice squat form here. Straight
00:02:3800:02:43
up... there we go! And notice he's kept his balance. This was nice and engaged. He
00:02:4300:02:46
didn't get into that hyperextension. Everything looks pretty good, and he
00:02:4600:02:49
actually didn't lose any height on the ball. I know you can't see the ball because
00:02:4900:02:52
the balls going off camera, but this is the more important component of this
00:02:5200:02:57
exercise. You've got it alright... let's speed this up! I know you can speed
00:02:5700:03:01
this up, you were holding back on me a little bit on that one.
00:03:0400:03:13
Nice! Really nice! Now, don't hurry to increase the weight. Everybody hurries to
00:03:1300:03:16
increase the weight, 'let me go grab a heavier medicine ball'. This is power
00:03:1600:03:20
training. I want to see how much speed I can get out of this kinetic chain. If
00:03:2000:03:26
there's any way for you guys to cue higher, or if they can stabilize a little
00:03:2600:03:32
farther back, do that first. Continue to do reps until you see that huge decrease
00:03:3200:03:37
in force produced, which in this exercise, is probably going to be the height of
00:03:3700:03:39
the ball, and you'll notice the height of the ball start dropping
00:03:3900:03:44
further and further. So this should probably last between, I'm
00:03:4400:03:49
guessing, six and ten reps, before you start to see that decline. We're going to
00:03:4900:03:54
grab the ball one more time and then kind of review our kinetic chain checkpoints.
00:03:5800:04:03
Obviously we're just doing a partial set for you here, but we'll give you a little bit of an idea
00:04:0300:04:10
of what a set would look like, having him do three balls back to back. Since I want
00:04:1000:04:13
to make sure velocity continues to increase, if you have three different
00:04:1300:04:17
sized balls, it's probably best for you guys to go heaviest to lightest, rather
00:04:1700:04:21
than the other way around. Setting up our kinetic chain checkpoints. Once again,
00:04:2100:04:25
you're going to thrust forward at the hips, then going straight up.
00:04:2500:04:30
Think about turning around at the bottom as fast as you can.
00:04:3000:04:35
We're going to go one-two-three, as quickly as you can, with good form. Boom!
00:04:3900:04:44
Really nice! Try to get as much as you can. Now, the mistake we made on that one...
00:04:4400:04:48
I want you to make sure you're jumping, because if you're jumping off
00:04:4800:04:51
the ground, we get that one extra piece of our kinetic chain, which is going to be
00:04:5100:04:56
our ankle complex, and our calves, also contributing to all this force that
00:04:5600:05:06
we're getting. Boom! Nice! Looking nice. He's a beast. It was a great
00:05:0600:05:09
posterior kinetic chain throw. He actually just threw it over our wall, I
00:05:0900:05:13
will have to go get that later, but I hope you enjoy this exercise! I hope
00:05:1300:05:18
you get a lot out of this lesson, I want to see tons of posterior kinetic
00:05:1800:05:21
chain power, and a lot more power out of the shoulders. I'll talk with you guys