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Prone Stability Ball Row to Triceps Extension
Prone Stability Ball Row to Triceps Extension is an exercise that targets your back and triceps through a combination of planks and rowing variations. This challenging workout utilizes a stability ball as the main tool to deepen the intensity of your workout while also requiring you to keep your core stable throughout the movement. You will start in a plank position with your hands gripping the stability ball then perform a row by pulling the ball towards your chest and extending your arms up and out so you can really feel
Transcript
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This is Brent coming at you with
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another stability endurance, or strength
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endurance exercise. in this video we're doing a prone ball row, or a prone ball
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road a tricep extension, we'll actually integrate those two exercises. I'm going
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to have my friend Leanne come out, help me demonstrate this exercise. Now you
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guys have seen the prone ball position before, Leanne's going to straighten out
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her kinetic chain checkpoints, feet, knees and hips all in alignment. We're going to
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make sure her ASIS are on the ball, that way she can squeeze her glutes.
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By squeezing her glutes and thrusting her hips forward, that'll keep her torso
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up. I don't want her using her lumbar erectors to go into extension. I don't
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want to actually think about getting long this way, her shoulders are down and
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back and her heads in a neutral position, which means she's facing down. We do see
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a lot of people who go like this and look forward off that way, as soon as you
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tilt the head back you increase erector spinae activity. We don't want that, we
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want good core activity, we want her drawn in. Good glute activity, we want to save
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the low back as much as we can, or those erector spinae muscles as long as we can.
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Now you'll notice here I have a smaller ball that I have elevated, there's a
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reason for that, I've needed to elevate it so that she can keep her arms long,
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right we need to be able to extend our arms all the way down if we're going to
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do this row pattern. I know a lot of people to get up would get a larger ball,
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but that doesn't work out very well. Leanne can you show that row pattern real
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quick. So go ahead and row ,and you guys can see if Leanne had a really wide ball,
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she'd have to row around that bal,l and then we're kind of giving up optimal
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mechanics, to try to gain optimal mechanics, we don't really want to do
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that. So if you guys use a smaller ball, and then some sort of platform to
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elevate, I think you guys will end up in a lot better position. Here we've used
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just this platform that we actually have around the gym just so the balls don't
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roll around, but what I've used in the past that I find really effective and is
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very common in gyms, is actually if you guys have a seated cable row machine,
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usually the bench in front of that is the perfect height. So now let's go over
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this exercise, you guys already know this exercise, you guys have already seen the
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row, you guys have done rows before. She's just going to stabilize through her kinetic chain,
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make sure her calves are active, pushing the balls of her feet through the floor,
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her quads are tight, glutes are tight, drawn in, and then she's going to pull
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back into that row pattern. Good, so we have good stability throughout her whole
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kinetic chain, and we'll get good back work. Now I can make this a little
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tougher on Leanne, we chose a little lighter weight so that we can make a
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little tougher exercise from a stability standpoint, or form a complexity
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standpoint. I'm going to have Leann go ahead and pull up into a row, shoulder
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blades down and back, and then she's going to go into a tricep extension. Good
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and back. Guys if you do your endurance rep range that 12 to 20 repetitions at a
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nice slow tempo, I think you guys will find that these are absolutely killer
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for your back, absolutely killer for your arms. I can even take it up a notch, let's
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say Leanne is somebody who has a propensity towards that upper-body
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dysfunction, and that internally rotated shoulder, the internally rotated humerus,
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I can actually have her go up into a row, and then actually have her externally
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rotate as she goes into this tricep extension. Now that's not going to do
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anything for my triceps, I know there's that whole thing of hands down as more
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lateral head, your triceps don't work that way guys, they all go into the same
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place and that has nothing to do with rotation of the humerus, or rotation of
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the forearm. Alright so, but if I have her go up into that row, and then a tricep
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extension, where she's going to get that external rotation from is her humerus
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or her shoulder, which is definitely going to help strengthen my external
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rotators and reinforce all that corrective exercise I've been doing to
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fix her upper body dysfunction. So let's see one more of those, good. Now let's say
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I have somebody who's a little bit more geared towards hypertrophy, I might have
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them not do the tricep extension and go ahead and increase the weight on this
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exercise just doing the row. This is a really tough great stability exercise,
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and you can actually get up a significant amount of weight, once you
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find a comfortable set up between platform and ball. So let's just see
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that row. You guys see here we have fives, which is probably good for Leanne on
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this exercise if we were doing 20 reps of the row and tricep extension, but if i
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was going to do the row I would be willing
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to bet Leanne here who could pull 10 to 15 pounds pretty easy, lets see one
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more of those, good. So just going through a quick review guys, make sure you got
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your kinetic chain checkpoints aligned, feet, knees, hips, shoulders down and back,
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head in a neutral position. Make sure you got your calves engaged pressing the
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balls of your feet through the floor, your quads engaged, glutes tight driving
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your hips down. You're watching all of your cues for that row, so shoulder
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blades down and back, we're making sure we don't get that anterior tipping or
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that elevation in the shoulders, and for the tricep extension we're just trying
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to maintain that scapular position, and of course you guys can add external
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rotation. I hope you guys enjoy this exercise. I think you guys are going to
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