00:00:0000:00:04
This is Brent president of B2C Fitness,
00:00:0400:00:08
training for the back. We're working on a chop pattern, or a ground smash pattern.
00:00:0800:00:12
We're going to try to increase the amount of velocity we can produce in
00:00:1200:00:16
those large muscles of our back, being our lats as well as some of the musculature
00:00:1600:00:20
of our anterior kinetic chain. I'm gonna have my friend Vinnie come out and help
00:00:2000:00:24
me demonstrate this exercise. It is an exercise that I see kind of incorrectly
00:00:2400:00:28
performed if your goal is increased velocity. He's going to grab this
00:00:2800:00:32
medicine ball now we've chosen a medicine ball that is not incredibly
00:00:3200:00:37
heavy, although vinnie is a very strong and powerful individual. The idea here is
00:00:3700:00:42
not to see how much weight he can lift, its to ensure that we increase velocity
00:00:4200:00:47
throughout this kinetic chain. If I'm going to get in amortization phase out
00:00:4700:00:53
of this exercise I need to put a stretch on his latissimus dorsi, as well as his
00:00:5300:00:58
anterior kinetic chain, and then I need to turn that around as fast as I
00:00:5800:01:05
can. In this exercise that stretch happens up here. Now I see a lot of
00:01:0500:01:09
people hesitate in this position, we're not going to do that. This is going to be
00:01:0900:01:13
where the quick turnaround happens. So then he's going to start with a ball
00:01:1300:01:18
down here, he's going to lift up, and the goal is going to be to spend as little
00:01:1800:01:23
time in this area right here, and throw it back down as fast as he possibly can.
00:01:2300:01:27
Now one note of caution here guys, all of our kinetic chain checkpoints should be
00:01:2700:01:33
in a line. Things start to fall apart generally when people are lifting up
00:01:3300:01:38
they tend to get really really hyper-extended. This is not -he's dramatizing
00:01:3800:01:43
this more than I see in most gyms, but we do see this incredibly extended position
00:01:4300:01:47
that is probably not a safe position to be in. I'm going to have Vinnie think of
00:01:4700:01:52
more lifting straight up, and then coming straight back down with it, throwing the
00:01:5200:01:55
ball slightly forward, so it doesn't hit himself in the face. All right you ready
00:01:5500:01:59
Vinnie? So what I'm gonna have you do is you're going to start down here, I want
00:01:5900:02:03
you to load as fast as you can, spend as little time up here as you possibly can,
00:02:0300:02:09
and then try to bounce it over my head. Here, quick turnaround, bounce it over my
00:02:1400:02:20
Nice, nice. You just scared the heck out of me, good job. All right so let's try a
00:02:2000:02:24
little bit more up. I want you to try to get a little bit more stretch out of
00:02:2400:02:30
your kinetic chain, so you kind of stopped here, I want you to reach up, boom.
00:02:3100:02:34
Over my head.
00:02:3400:02:40
Nice, nice. Let's try that again. This time just like any other exercise guys, he
00:02:4000:02:44
started losing his form after he threw the ball. I want good stability, good form.
00:02:4400:02:47
If he's thrown with perfect form, he should be able to stabilize that at the
00:02:4700:02:52
end. So after you throw I want you to 'stick' the landing.
00:02:5400:02:58
Good, a little faster on that turnaround on top. You ready -and now we're going to
00:02:5800:03:02
really start just working on that power production. That's what I'm talking about
00:03:0200:03:10
good job. Again, good. You can reach down just a little bit more if you need to, up,
00:03:1000:03:15
nice, nice, one more.
00:03:1600:03:19
Good, that was pretty good, he lost a little bit of velocity, we can see the
00:03:1900:03:23
height starting to come down on the ball. That's the end of Vinnie's set. I know Vinny
00:03:2300:03:27
could throw this thing another 20 times it's not particularly heavy, but remember
00:03:2700:03:32
what we're working for. We're working for maximal velocity. So this would be one
00:03:3200:03:35
set. I would give him his two to five minutes rest for his back, that doesn't
00:03:3500:03:39
mean I'm not going to go kick butt and get his chest or his legs involved in
00:03:3900:03:43
between sets. That'll give his back to 2-5 minutes rest, so we can come back and get
00:03:4300:03:47
maximal velocity again. I hope you guys enjoyed this exercise, watch your kinetic
00:03:4700:03:49
chain checkpoints. Make sure you're paying attention to where your