0:04 nine hundred ninety-nine.... one thousand 0:13 Alright Cats, this is Brent from the Brookbush Institute. In this video we're going over stability ball push ups. 0:18 That is, push ups with your hands on a stability ball- a very challenging progression. And I 0:23 know many of you are you are already thinking, "Where do I put my hands, and how do I line up my shoulders, 0:28 and what I do with my body?" And all of those technical questions are important, 0:31 but they're not the bigger question. The bigger question is how do we create the micro 0:37 progressions, the step-by-step manner from which we can progress from a floor 0:41 push up to a stability ball push up? Now, we're going to think about a little bit of 0:47 physics here. We have to think about things like moment arm. Alright, so this stability ball is 0:53 fairly large. A moment arm is is kind of like a lever- right, this has a nice long 0:58 lever, so every time it moves it creates a fair amount of force that we have to right. 1:03 We have to think about how much friction. Being that a stability ball is fairly firm, it's not 1:08 going to squish so much against the floor, so it's going to roll pretty easily. And then we 1:12 also have to think about inertia. Since a stability ball doesn't have very much 1:15 mass, it moves really easily. Now, since we're also going to use this as a stability 1:23 progression, this is going to be part of my higher rep training, so we might have 1:26 to decrease the load. And that's where this setup comes in. So, this is one of 1:32 our first progressions for trying to get somebody to a ball push up. I've put 1:39 somebody a little higher- that's going to decrease the amount of load. I used a 1:44 squishy medicine ball here, so that we get a lot of displacement, a lot of 1:50 surface area in contact with the bench. I then put the ball up against the wall, 1:55 so I get even more friction. Now it's not moving nearly as easy. And then this 2:01 ball's a little smaller so we don't have quite the same moment arm. Now, I'm going to 2:05 have my friend, Melissa, come out. She's going to help me demonstrate all of these 2:09 progressions- every single last one. 2:13 And eventually, we're going to get up to the stability ball push up, which I think 2:18 Melissa can do, because she's a beast. Alright, so let's get you in position on this, this 2:24 very first progression. You guys will notice that we had to put a step here 2:28 between the wall and the ball, because with these smaller objects if you put them 2:33 right up against the wall, 2:35 you end up with forehead into the wall before they get a good range of motion. 2:38 Notice that her kinetic chain checkpoints are in line- ankles, knees, and hips. 2:43 She has no anterior pelvic tilt- I'm going to tuck her under a little bit. Glutes are tight. 2:48 She's drawn in. We're gonna go down for 4- 2, 3, 4, hold and then up for 1. And that looked really, 2:58 really easy for Melissa. Let's do one more just to make sure. 3:02 Down 2, 3, 4 and up. Good, so that's pretty easy? Alright, so let's go ahead and and make this a 3:13 little tougher. So we could use a firmer object, but not the stability ball yet. 3:19 So, if you guys have ever seen these type of medicine balls, these are nice and firm. 3:23 There still pretty heavy, so they still have a little bit inertia- they're not 3:27 going to roll around quite as quickly as a stability ball, and we can also put 3:32 this against the wall. 3:43 You can see here, we might have even wanted to put another step in there to keep her head away 3:47 from the wall. I do notice with this progression something that's very 3:52 important, guys. These are kind of close grip sagittal plane push ups that we're 3:56 working on. If you try to do 3:58 elbows flared out, it just doesn't work out very well for any of the progressions 4:03 we're showing you. As your hands have to be here, this is just going to put a lot of 4:08 stress on the elbows. How does that feel? 4:11 Still too easy, huh? Alright, so then we can have a go to the stability ball, and see how that's 4:18 working against the wall. Now, once you switch to a stability ball chances are 4:20 you're not going to have to put anything between the wall and the ball- there's 4:24 plenty of room for their head. 4:33 I also want you guys to notice, and it's a lot more obvious on the stability ball, 4:36 which way Melissa's fingers are facing. So, Melissa's fingers are facing down. A 4:42 lot of people try to turn them this way, right, so they try to turn them up. Try to turn 4:47 your fingers up there. Now, watch what happens when she does a push up. She's 4:53 forced into a lot, a lot of extension on the way up, and she's forced into a lot 5:00 of ulnar deviation on the way down. And and those just don't feel good. 5:04 Neither of those positions feel really good, so if you turn your hands this way, 5:07 it requires a bit more strength. You really have to squeeze that ball to keep 5:13 your hands from sliding, but it's a much more comfortable push up. How's that? 5:16 Alright, still not hard enough, so what are we gonna do next? Let's reduce the amount of 5:22 friction between the ball and the surface it's touching. I'm just going to go 5:28 ahead and move this bench away from the wall. And now, Melissa, we could start all 5:37 the way over 5:39 with the big heavy squishy medicine ball 5:45 and see how she performs that. Now, guys, as you are doing these progressions, please be careful who 5:52 you're doing these progressions with. Obviously, I trust Melissa- we've been 5:55 working together a long time- I know she's fairly quick, fairly coordinated. If 6:00 you have somebody on a ball on a bench, if they slip, they need to be able to 6:04 catch themselves. I wouldn't do this with somebody that I was worried if one of 6:08 their hands slips, they're going to take a header into the bench, or flip over the 6:12 top of the bench, or bash their nose off the wall. We don't want any chance of 6:17 injury. That was still too easy. 6:19 Alright, so we could switch to the medicine ball. I'm going to go ahead and 6:25 skip this one, because Melissa has done a lot of push ups. We'll go to the stability ball 6:29 up on the bench. Alright, so, so now we're giving her all of the stability that comes with 6:36 the stability ball push up, but because she's elevated on the bench, 6:41 she's tilted a little bit. I don't have quite as long a moment in her body, 6:46 she's not taking on quite as much of her body weight. You ready? 6:55 Oh, we're getting tougher- I see a little shaking. Alright, good. Draw in. What happened to the count? 7:02 Down, 2, 3, hold and up. And, man, that hold at the bottom is tough. Alright, so there you guys go. 7:15 With the bench progressions, of course, if we can get somebody here, now the big 7:20 challenge would be can we slowly lower them to the floor. Maybe you guys could 7:24 use a plyo box that was a little lower than this. 7:27 You have to experiment to come up with a very stable way of setting up 7:32 some some steps, but maybe you could put some steps down so it's not a big jump 7:36 from here to the floor. But Melissa's a beast, so we're just going to go straight to the 7:41 floor. Alright, so, once again- hold on before you get there. Guys, we're not going to jump from 7:49 stability ball on the bench to stability ball on the floor. Don't be afraid to start 7:55 over with some of those stability progressions. You just increased the load a 7:58 ton, so back off on the stability, get your rep range back up to that 12 to 20 8:05 reps that we need for this particular phase, and then if she can do that well, 8:11 then you can start increasing the stability again. How does it feel? Alright, 8:17 this time clapping. 8:19 I'm just kidding. Okay. 8:23 Alright, Melissa, can you do it? This is just show off time. They all know what's coming. They all know that this, 8:28 the push up on the stability ball on the floor, was the final progression. They 8:33 just want to see if you can do this. Aright, so, she's going to get her feet locked in. 8:38 Notice she's on the balls of her feet. 8:39 She's pushing through the floor. Glutes are nice and tight. Drawn in. Good. And push 8:44 all the way up. Down, 2, 3, hold, hold, up. Really nice. Really nice. Really nice. So there you 8:55 guys go. Not only did we give you a very challenging progression for a push up- 9:00 twenty of those, no joke, especially at that 3, 2, 1 count. But bigger 9:07 question, right? The bigger picture, the thing that is most important, is that you 9:11 guys consider all of these micro progressions. Even if you can do this, as 9:16 a professional, you need to try all of these progressions. Figure out how to set 9:22 them up in your club. We have this nice soft, padded column here, you guys 9:28 might not have a padded column. In fact, I would imagine that most people don't 9:31 have a padded column, but do you have a blank wall? Maybe you're going to have to 9:35 set this up against a plint that happens to be the right height that's up against 9:39 a wall. 9:39 You need to figure out all of those set up variations, know what they feel like, 9:44 and then you can properly cue your client, your patient to do the same thing. 9:50 I hope you guys have enjoyed this video. I look forward on this video to getting 9:55 some videos back from you guys 9:57 of 20 repetitions 3, 2, 1 or a 4, 2, 1 count. You guys can even mix it up a 10:04 little bit, maybe on one foot? Next video. Talk to you guys you soon.
