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