This is Brent, President of B2C, talking about
our row progressions.
The first exercise, in our relative flexibility progression for resistance training for the back.
A row has the advantage of not requiring much upper rotation, or upward rotation of the scapula,
so even individuals with upper body dysfunction can perform this exercise without adding to their compensation
pattern. I'll bring my good friend out, Mike, to help me demonstrate this row.
Alright, the first thing we're going to do with Mike is just set him up with his five kinetic chain checkpoints.
His feet are going to be parallel, knees slightly bent,
he's going to sit back so his glutes are engaged just a little bit which will be a little easier
to find once he has a band in his hands.
You can use a band or cable in this case. We're going to make sure that his pelvis
is straight, he's not going into an anterior pelvic tilt which will be a very common compensation
pattern, a very common dysfunction for somebody with upper body dysfunction because of the lats.
Make sure he's tucked under, drawn-in, and
then I'm going to have him pinch his shoulder blades down and back as he pulls, that's a
pretty good row. Now, Mike obviously has a lot of practice as a division one athlete through college.
I'm going to have him demonstrate a few compensation patterns that you might commonly see.
So, bring the band back to a normal position.
Go ahead and show them elevation. This is very common.
So, we get a beginner client, we teach them how to do a row,
and they first, because of these overactive levator scapulae go right
up into elevation. What we want to do is, once again, use a tactile
queue. I'll put a finger on their back and say, 'go ahead and pinch my finger as you move down and back with your shoulders'.
Perfect. So that's a nice, easy queue to fix.
The other thing you have probably seen is somebody trying to pull back too far.
Now, I'm going to have Mike demonstrate that for us. Pull back too far.
And what we get is their trying to get their hands behind their back, the whole
anterior tipping of the scapula, this protraction, all of this happens.
All we're going to do is have him start over, remind them that all they have to do is
pinch back here. So I want you to stop when you feel your shoulder
blades meet together. That's it. It's not about how far your hands can go back.
'Elbows in pockets', I've used before, it seems
to be a pretty good queue. Let's show them one more, good. Nice row, perfect.
Now, obviously Mike is going to require a bit of a progression, this would be too
easy for him. So, if I was going to go for a strength progression
I would increase the strength of the band. If I was going for a stability progression
we can go through our neuromuscular progressions. For the upper body that's going to be bilateral,
alternating unilateral. So let's go ahead and demonstrate alternating, Mike.
Perfect. So unilateral is a little tougher because
it's going to take away his counter balance. So go ahead and let go, good.
Perfect. We can then add to our instability by going to one leg.
We might go all the way backward, unless we're continuing with upper body,
but Mike is going to go single leg, single arm, which is a pretty tough progression.