Name: Prone Stability Ball Row to Triceps Extension
Uploaded: 2023-04-26T01:02:42.000Z
Duration: 5 min 13 s

English captions

https://stream.mux.com/1QfBtvEWdkvLNhAoUQiBNTEt16XBCVY9OTkSo3atJs8.m3u8

Learn how to properly perform the prone stability ball row to triceps extension in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on form, posture, and exercise modifications (including progressions and regressions) to improve back (latissimus dorsi and rhomboid), triceps, and core activation while enhancing balance and functional control. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to develop total-body strength, improve stability, and maximize performance.

Introduction to Prone Ball Row and Tricep Extension

Ensuring Proper Form and Alignment

Demonstrating the Row Pattern

Integrating Tricep Extensions for Stability

Adjusting Exercises for Goals: Hypertrophy vs. Endurance

Key Cues for Successful Execution

Prone Stability Ball Row to Triceps Extension

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

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Back strength training exercises - best progressions for barbell rows, dumbbell rows, pulldowns, pull-ups, cable rows, TRX rows, and band rows. Back movements for endurance, stability, hypertrophy, and strength, and a sample back routine.

Back Exercise and Pulling Progressions

Prone Ball Row on Ball to Tricep Extension:

Cue the client or patient to lie prone on a stability ball. The anterior superior iliac spine (ASIS) should be the primary point of contact for the ball, allowing the pressure from body weight to be supported by the pelvis and not the stomach.

Note, during this exercise the stability ball is adding stability to the pushup/plank position.

Ask the client or patient to assume optimal form/posture:

2nd toe pointing forward and under the ASIS

Pelvis neutral (absence of anterior or posterior pelvic tilt)

Torso, scapula, and head in neutral alignment

For added stability, the balls of the feet may be placed against a wall or solid object; note, the toes should remain in contact with the floor.

Cue triple extension mechanics, thrusting/extending the hips into the ball (contracting the glutes), extending the knees (contracting the quadriceps), and plantar flexing the balls of the feet (with extended toes) into the floor and/or wall.

Note, achieving optimal torso alignment should be achieved by thrusting the hips into the ball (contracting the glutes) and not elevating the torso via lumbar extension.

Have the client or patient adjust the dumbbells so they are under the shoulders.

Ask the client or patient to protract the shoulders, press into the dumbbells as if attempting the top position of a push-up, and cue the abdominal drawing-in maneuver.

Ask the client or patient to “row” the dumbbells by pulling the handle back toward the lower portion of their rib cage while “squeezing and depressing their shoulder blade” (retracting and posteriorly tipping their scapula).

When the top of the row has been achieved, and the elbows are in-line with the torso, have the client extend their elbows to perform a triceps extension.

Cue your client or patient to control the eccentric phase at the desired tempo, allowing the resistance to return them to the starting position. First, control the eccentric phase of the triceps extension, returning to the row’s top position; then, control the eccentric phase of the row.

Have the client or patient address any form or recruitment issues (posture check).

 Increase load. This may be achieved by performing this exercise unilaterally. Although this is normally a stability progression, during this variation, allowing the arm to contribute to stabilization as described in the “Modified Renegate Row Progression” may allow for more load to be lifted.

 Adding a softball or foam roller on the lumbar spine to reinforce optimal core stability (no trunk movement).

 Standing row, modified renegade row, suspension row, and rope row

This variation imposes a significant challenge to stability and can only be performed with a fraction of an individual’s 1-RM row or triceps extension strength. This variation is not a good choice for hypertrophy or max strength phases of training (unless performing strength/stability super-sets).

The scapula should not be cued into a fixed position. The concentric phase should include retraction, and the eccentric phase should include protraction.

Pulling the arm back too far will result in a loss of optimal scapular position, likely resulting in anterior tipping. The range of motion should be the largest range that can be performed without pain or compensation.

Prone Stability Ball Row to Triceps Extension

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