0:00 This is Brent, President of B2C Fitness, and in this video we're taking one of our 0:04 integrated exercise patterns, our squat to row in this case, and we're going to 0:08 turn it into a high-velocity power movement. Now, if I'm talking about power, 0:12 I'm not talking about how much you can lift, I'm talking about how fast you can 0:17 lift it. All power exercises have a couple of things in common. It has an amortization 0:21 phase, or that really short isometric, that really short turnaround from 0:26 eccentric loading two concentric, to generate that force. As well as it's 0:31 going to be ballistic, it's going to be as quick as you possibly can. I don't 0:35 want to see anything moving slow in a power exercise. In the case of a sled 0:39 pull, I actually want to see some momentum created, and that sled actually continue 0:44 after the rep is finished. So, I'm going to have my friend, Dave, come out. He's going 0:49 to do this squat to row, this posterior oblique sub system integration exercise, 0:53 and we're going to turn it into a high-velocity exercise. He's going to 0:58 take a normal position, just like he would for a squat to row. Kinetic chain 1:02 checkpoints stay the same, his feet are parallel underneath his hips, his knees 1:07 are in alignment, no anterior pelvic tilt, he's drawn-in. The biggest 1:12 mistake I see made in a squat to row type sled pull, is most people will 1:17 drop into their squat, and then they'll hesitate, and from a dead standstill 1:22 they'll try to produce as much force as they can. Go ahead and try to do that 1:26 Dave. There was some force generated there, Dave is a powerful individual, we 1:31 have been working on this movement pattern, but there was a lot of force 1:35 that we lost, that could have been generated, that he didn't take advantage 1:39 of. The amortization phase in a squat to row pattern is going to be 1:45 the turnaround from dropping down, to coming back up. So, he's going to drop 1:50 down as far as he's comfortable, and spend as little time at the bottom as he 1:55 possibly can. So, let's go ahead and try it again. 2:00 All of his kinetic chain checkpoints are lined up, belly button drawn-in, soft 2:05 knees, I want you drop to the bottom and explode up as hard as you can. Alright! 2:10 That was a lot more force generated. I hope you can see the difference. Now, 2:15 if we're talking about training adaptations, realize how much more his 2:19 body is going to get out of that. That was a lot more force generated, that's 2:23 what we want to train him to be able to do, is generate more force. Now, if he 2:28 could maintain that velocity, for 6 to 10 reps, with perfect form, and I felt I 2:34 had gotten the most out of this exercise, I might progress to a single 2:39 arm squat to row. Form is not going to be different, I am going to take off a 2:46 plate though. Remember, we're not talking about how much you can lift, but how fast 2:51 you can lift. 3:05 You ready? He's going to maintain those kinetic chain checkpoints, hand on your 3:10 hip, drawn-in, he's going to drop down, nice! You could probably drop down a 3:15 little bit deeper, get a little bit more out of your legs. Nice! You can see Dave 3:21 did a great job on this exercise as well. That's a whole lot of force he's 3:25 generating, a whole lot of power he's getting, out of, now, his entire body. You 3:30 might have seen the row progression before. Make sure somebody 3:33 can do a row effectively, make sure somebody can do a squat effectively 3:36 before they start this exercise. You're going to do 6 to 10 reps. Remember 3:40 that your reps are over not when you can't pull this anymore, but as soon as 3:45 this starts to slow down. And, of course, our set range is going to be 3 to 5 sets 3:50 I would have dave do this for. Now, he's been on camera all afternoon, and this is 3:54 probably set number 25, so he's slowing down just a little bit, but, for your 3:59 benefit, I hope you enjoyed the video, I hope you enjoy this 4:03 exercise, and I hope you get a ton of power out of it.
