Name: Squat to Row (Posterior Oblique Subsystem Integration)
Uploaded: 2023-04-26T01:00:51.000Z
Duration: 5 min 2 s

English captions

https://stream.mux.com/mdcfaj7aPXT6x46pHwAPzzFdXBKjNC01pMF1LWcrj2Bs.m3u8

Learn how to properly perform the squat to row for posterior oblique subsystem (POS) integration in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, form, and exercise modifications (including progressions and regressions) to safely develop lower-body and upper-body pulling strength while improving movement efficiency and total-body functional integration. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to strengthen the posterior oblique subsystem, enhance performance, and optimize functional training outcomes.

Understanding the Posterior Oblique Subsystem

Demonstrating the Squat to Row Exercise

Progressing the Exercise for Enhanced Activation

Integrating the Exercise into Corrective Routines

Squat to Row (Posterior Oblique Subsystem Integration)

This is Brent, President of B2C Fitness, and we're talking about posterior oblique subsystem integration. Now, your posterior oblique subsystem is your glute, thoracal lumbar fascia, and opposite latissimus dorsi. It is one of the group of muscles surrounding our core that works synergistically, in this case to help us pull back and support our posterior kinetic chain, transfer force between our lower and upper halves, as well as, what I'll call, "turn out" our kinetic chain. This is a good place for us to start our integrated exercise. Number one, by nature, all integrated exercises are going to include movements for both the lower and upper halves. The posterior oblique subsystem is what we could term the, "almost always under-active subsystem". Whether it is upper body dysfunction, excessive forward lean, an anterior pelvic tilt, or lower leg dysfunction, the posterior oblique subsystem is under active. We're going to find that it's also an easier integrated movement to teach. So it's a very good starting point for our routines, for our clients to get introduced to integrated exercise. I'm going to have my friend, Salvi, come out and help me demonstrate this first posterior oblique subsystem exercise. Now, Salvi has lower leg dysfunction, in lower leg dysfunction the posterior oblique subsystem is weak. Once again, just to give you a visual here, we're going to work the muscles of the lats, thoracal lumbar fascia, and glutes. In this case what we're going to do, is simply a squat to row. I'm going to have Salvi grab a couple of resistance bands, as we've got going here, and that's fairly significant. Now, when I did the overhead squat assessment with Salvi,  one thing that she did, was lean forward excessively, as well as had her feet turned out. Just the fact that we have a counterbalance , allows that she can now lean back, reducing her need for dorsiflexion. So, if you just squat, don't squat to row yet,  you can see. Come back up, squat normally, sit back, relax, good, good. You can see that just having this counterbalance fixes her tibia - torso angle, so that it is once again parallel. So, we can start right here, just have Salvi squat a few times, go ahead and go back up, make sure she's thrusting forward at the hips and squeezing her glutes. Now we can go for more of that integrated subsystem, so the other muscle that we want to work is our lats, a great way to do that is a row. So now I'm gonna have Salvi go down into a squat, she's going to squat up, make sure the glutes are squeezed, she's nice and tight, and she's just going to go into a row, squeezing her shoulder blades down and back. Good. Let your arms out, squeeze your glutes. Good. As Salvi gets better at this, she starts understanding how to squeeze her glutes and thrust her hips forward, how to lean back, how to stay stable here, she's got the row down and she's squeezing her shoulder blades down and back, we don't see any excessive elevation up here, I can have Salvi do the squat and row at the same time. So she's going to go down into a squat, and then up and row. Good. This time let's just make sure you tuck under just a little bit. Good. One more time. So that posterior pelvic tilt, will help increase gluteus maximus activation, which is one of the under active muscles, when the sub system becomes under active. Sometimes what helps, is I have people pretend like they're pulling the truck, so that they get that lean back, rather than this forward and kind of anterior pelvic tilted position. Let's have you do once more. Make sure you let the band go. Good. Squat down first, then up and pull. Good. So, the progression there is, you can just start somebody with a squat holding on to the band, then you can have somebody squat, stabilize, then row, and then have them squat to row at the same time. In future videos we're going to talk about progressions, as well as how this is a preliminary exercise for some of the larger, power movements, that we're going to do later. Once again, this was posterior oblique subsystem integration, the, almost always, under active system, and this would be the first integrated exercise we throw in somebody's corrective exercise routine, to help improve their dysfunction, by increasing the activity of those integrated core subsystems. Thank you.

Home

Videos

The posterior oblique subsystem (POS) is comprised of the latissimus dorsi, thoracolumbar fascia (superficial posterior layer), gluteus maximus, and potentially the gluteus medius, lower trapezius, and serratus posterior inferior.


Posterior Oblique Subsystem (POS)

Functional strength training exercises - best progressions for subsystem integration movements, total body endurance, stability, hypertrophy, and strength, and a sample total body routine.

Total Body Exercises and Functional Exercise Progressions

With your client or patient facing the cable column, ask them to hold the handles of bands/cables, and assume a standing position with arms extended by the resistance.

Note, the amount of resistance for this exercise is likely to be relatively heavy; approximately as much as the individual could use during a seated row.

Ask your client or patient to lean back and counter the pull of the resistance without relying on it to maintain upright.

Check their foot placement, ensuring feet are parallel and hip width.

Your client or patient should then descend "straight-down" into a squat/sitting position, without relying on the bands/cables for stability, attempting to maintain tibia and torso parallel.

A common mistake is to sit down and back, "leaning" into the bands, and making it difficult to stand-up and pull with force.

Once your client or patient has achieved the bottom position, have them check their lower extremity alignment, draw-in and prepare for the concentric phase.

Ask your client or patient to stand-up and pull, by thrusting their hips forward and squeezing their elbows and shoulder blades back.

Cue your client or patient to achieve full hip extension and terminal knee extension, with torso and lower extremity in-line at the top of each repetition.

Often, patients/clients will reach the top of the movement, but still be in a semi-squat or hip flexed (forward lean) position. Thrusting the hips forward and leaning back into the pulling motion is an important component of the concentric phase.

With control (and/or at the desired tempo), descend into the bottom of the squat while eccentrically decelerating the band/cable resistance. The arms should reach full extension as the bottom of the squat is achieved.

 Just performing the squat with the bands/cables in the hands, is a great place to start. It may take novice exercises several tries to feel comfortable performing a squat with an anterior pull.

 The next progression for a novice exerciser can be a squat and then row in sequence; that is, squat down, stand-up, regain stability in the standing position, and then row.

 Once the movement can be done in sequence, performing the squat and row together may be easier to teach.

 Increasing load, bilateral to unilateral row, and the addition of unstable surfaces, are appropriate progressions (depending on the patient/client's goal and the current phase of training).

Squat to Row (Posterior Oblique Subsystem Integration)

Single Leg Squat to Bilateral Cable Pull Down

Front Squat to Press

Step Up to Row

Reverse Lunge to Row (Posterior Oblique Subsystem Progressions)

Dynamic Lunge with Chest Press AOS Progressions

Static Lunge to Row (Posterior Oblique Subsystem) Integration Progressions

Standing Cobra to Balance to Calf Raise

Dynamic Lateral Lunge with Shoulder Series (Lateral Subsystem Progressions)

Single Leg Touchdown with Scaption and PNF Carry Away

Anterior Oblique Subsystem Integration (Step Up to Chest Press)

Comments

Guest