This is Brent of the Brookbush Institute with Rick Richy swinging at you
from the independent training spot.
We're going to show you a progression
for posterior oblique subsystem integration. We've already done the
squat to row. This is this step up to row, which
I think you guys are going to see has some special attributes
which make this exercise useful for certain individuals.
Alright, so first thing's first, you're going to need a band
or a cable that's up pretty high. It needs to be
higher than the individual is when they're standing on the steps that they're
So Rick is going to step back. Here, why don't you step back with your left leg?
The gist of the exercise, guys, is as he's stepping up
I want him to pull on this band.
What you have to be careful of is a lot of individuals will
tower forward this way and not get that glute engagement that we want.
If we're working the posterior oblique subsystem, we want lats
and glutes working together. He has to make sure his hips shift
forward, his scapulae are squeezed down and back,
and he's extending at his shoulder so he gets as much lat activation and
glute activation as he can. Go ahead and step back down. Now, an interesting thing
about this exercise is Rick is actually getting a little assistance
from the band as he does this step up.
For those individuals who are recovering from some sort of
injury that left them with a little bit of weakness on one side,
this is a great exercise to do posterior oblique subsystem integration
that might decrease the load on that
affected side. Let's see that one more time. On the flip side of
that, it is actually very hard to get into that
optimal alignment here, where we have his hip back in extension.
It actually requires a lot more stabilization the squat to row.
But if I really want to mess with Rick, I could have him step down
and go to one hand,
and now he has to work really hard to not let this whole system
twist him. So now he has his posterior oblique subsystem
working to keep him from rotating in. We'll call it
kinetic chain internal rotation, or inward rotation.
This is a great exercise for
introducing that posterior tibialis reactive
activation. I'm going to go ahead and have you go back up.
So Rick's up here. Let's say I've been doing that posterior tib. reactive activation where
I've had him working on landing on the ball of his foot with toes up.
Now with a little assistance, he can work on
making sure he stays a little dorsiflexed with toes up,
lands here, and lands nice and soft for me. How many of you guys have that
who can't land soft from a step up? This is a great way to start working on
eccentric load of this glute, as well as
reactive activation of his inverters on this side. Go ahead and go back up. How's
that feeling? Should we switch sides? Is this enough on one side?
Alright, guys, so there are some ideas
on posterior oblique subsystem integration. You have
a couple progressions of this exercise- we can go from lower to higher boxes, you
can go from
double arms to one arm. You can see where it's harder
to stabilize here, but may be easier
for certain aspects of our training on the legs.
I hope you guys find a ton of uses for this. Have great outcomes. I'll talk with