This is Brent, President of B2C Fitness, and we're going to talk about one of my favorite
resistance training exercises for the back, the standing Cobra. I'm going to have my friend
Salvi come out and help me demonstrate this exercise. So, first things first, I'm
going to have Salvi stand a little bit behind this band, lineup her
kinetic chain checkpoints, make sure her feet are hip width, so just a little bit
wider apart there Salvi. Good. Her knees are over her feet, she's in a neutral pelvic
position, so I'm going to have her squeeze her glutes, draw-in, good. What Salvi's going to do is
she's going to pull this band down and back, so arms into extension and external
rotation, while she squeezes her shoulder blades down and back. So we're working on
depression and retraction of the shoulder blades. So Salvi, let's see
that one more time.
Now Salvi's trying to go for that open chest, palms facing forward. Let's give
them a view from the side. So, turn sideways.
Good. So, one of the things you guys will notice right off the bat, a form queue that
tends to get a little messed up as you go along, you're going to have to
keep queuing it, is people tend to want to go into an anterior pelvic tilt when
they go into a cobra, so you're going to have to keep requeuing, squeeze the glutes,
posterior pelvic tilt, and draw-in.
Notice she's retracting her scapula. Hopefully you can see that in the camera.
Go ahead and relax, let your shoulders come forward as the band pulls you up.
Down and back, and keep squeezing.
Let's show the posterior side. Turn to face away.
Draw-in. Down and back.
And you should see just a little bit of her scapula coming down and into retraction.
Now, Salvi obviously has this exercise down pretty good so we're going to go ahead
and start progressing it from a stability fashion.
First thing we'll do is we'll have her balance on one leg while doing cobra.
So draw-in, glutes tight, one leg up.
Let's do both at once first.
So Salvi kind of preemptively went into our next progression which is the
alternating cobra on single leg.
Now, if my goal wasn't to increase stability with this exercise, but increase
strength, I would have Salvi just go back down to our two legged, bilateral, so
both arms at the same time, cobra, and I would just increase the resistance
of the band, or move to a cable where I could adjust the resistance even higher. So
you have your Cobra, you have your stability progressions which were single
leg, and then single leg with alternating bands, and of course, if you
wanted to increase resistance for strength you could. I hope you enjoyed