Rope Row with Eccentric Control
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Rope Row with Eccentric Control is a strength-based exercise designed to target the upper back, shoulders, and core. This exercise challenges users to push the muscles to their limits through an intense rowing motion and an added eccentric control component. By including an eccentric control element to the traditional rowing motion, users are able to push through and control their muscles, building strength, and stability in the targeted area. This exercise is perfect for anyone looking to challenge their muscles and build a stronger
Transcript
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This is Brent of the Brookbush Institute.
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...blank
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Today I am excited because I got my eccentrics back. And I know you guys have
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no clue what I'm talking about yet, but we're going to go over a rope row. I see all
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this functional activity, I see all these new exercises,
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I see all this new equipment based on lifting things and throwing things,
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and
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it's all great, but we can't forget about some of the basics.
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If we're going to pull something with the rope, we also have to be able to
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eccentrically control that same resistance. We can't forget that eccentrics
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have been linked to
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hypertrophy. They may be more important to muscle growth
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than the concentric phase of the movement. We can't forget that most
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injuries happen in the eccentric phase of a movement pattern, so we want to
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continue to train them.
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And there's even some research showing that eccentrics
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may be very effective for rehabbing tendinitis and tendinopathies,
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and that makes me think maybe that has something to do with an imbalance
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between concentrics
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and eccentrics in their daily life. So here I'm going to show you guys this
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this Hirts rope, H-I-R-T-S.
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The only reason I'm excited about it is because it has a carabiner at the end.
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This means
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I can attach it to a Stroops band, a really big, heavy resistance band,
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or I can attach it to a cable column. I am going to have my
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friend, Melissa, come out and she's going to help demonstrate this, and I think you guys
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will see real quick
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how this is going to be much more effective for long-term strength gains.
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She's going to set up just like she would for a normal rope
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row. Back up just a little bit, good. Make sure you're soft in the legs a little bit. I want
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you using your glutes and using your quads, so you got a little bit of resistance there.
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I got her posterior oblique subsystem engaged. I can cue her to draw in. And
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now one arm at a time, I'm going to have her row,
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and make sure she rows with perfect form. I don't want her twisting with their legs yet, I
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just want her using
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good scapular retraction and extension at the shoulder.
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And then here's the great part, once she gets to the end,
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now have to go- let back slow. This is the part that some of those other functional
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activities were missing.
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This is huge, there's a lot more strength to be gained this way.
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And, of course, I can play fun games. Okay, let's do it again. We can count how many reps
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happen per
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cycle here, and I think she gets like three reps per arm. Then I can go, "Do that 7
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times
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and back." Good. Or we can play little games, like you guys can see there's
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little red tags on these, so I can have her
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go to the first one. Good, now back. Nice and slow. I want slow eccentrics.
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Now go to the second one, now real slow back.
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Good, now to the third one.
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Get how this is going to go? And then going to the fourth one,
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and then the fifth one. So, you guys can set up some really cool rep schemes. Some really
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cool resistance schemes, but like I said,
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look at these new functional activities. And like I've done with this exercise,
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let's see if we can bring the eccentric control back to the movement patterns.
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Hey, buddy. That's my dog, Dingo, guys. So
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now you've been introduced to the dog behind the camera.
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So, once again, guys, eccentric control.
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Think about- I'm going to bring all sorts of exercises to
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this video series showing how we modify this.
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You can progress just the same way and maybe do this on a single leg,
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or, of course, go way up in resistance if you want to
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