Name: Suspension Rotation Complex (Pallof Press)
Uploaded: 2023-04-26T01:02:30.000Z
Duration: 5 min 17 s

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https://stream.mux.com/XyIf3X7Sj3Zzdr8izYlakrUp4ccT74lxF7PkHnsXtBE.m3u8

Learn how to perform the suspension rotation complex with Pallof press in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, posture, and exercise modifications (including progressions and regressions) to safely develop core stability, upper body strength, and rotational control. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve core engagement, stability, and overall functional strength.

Introduction to the Suspension Trainer Exercise

Demonstration of the Rotational Movement Pattern

Key Techniques for Controlled Execution

Importance of Tempo and Stability

Adjusting Exercise Difficulty and Application in Training Phases

Suspension Rotation Complex (Pallof Press)

This is Brent of the Brookbush Institutute bringing you a new exercise for the suspension trainer. This is an interesting one that combines the back, chest, core, and hip musculature into one interesting rotational movement pattern. I'm going to have my friend, Melissa, come out and she's going to help me demonstrate. She's going to grab her True Fit, here. You're going to notice that the True Fit suspension trainer is a little lower, that it's almost horizontal. She's going to set up so that she's perpendicular, 90 degrees to the strap itself. Once she gets into position, she's then going to, with control, fall that way and hang from the suspension trainer. Now, you'll notice that this leg turned 90 degrees, so she's pivoting on this toe. Now here's the fun part, trying to get back up. She's going to pull with this arm, push with this arm, while simultaneously squeezing the glute on the outside to stand back up tall. Let's go through that a couple more times. Go ahead and slowly lower yourself down, make sure you put it all the way to 90 degrees on that foot. This foot stays in place so there is a good amount of mobility that is needed through that deep longitudinal subsystem and the peroneals down at the ankle. She's then going to pull with her right arm, push with her left arm, and squeeze her right glute to stand up nice and tall. Alright, one more time. Down, pull, push, squeeze. Do you want to switch sides? Let's see, now that we've switched everything around, if you can keep it straight. So she's going to fall, outside leg is the one that spins. Now, she's going to pull with the outside arm, push with the inside arm. Back down, pull, push. Good. And just like the rows with rotation, you can relax for a second, the biggest mistake people are going to make is to do this at the tempo that they're comfortable with, which kind of looks like bouncing. If you just bounce through this, it's not a particularly difficult or complicated movement pattern. You just end up using some lat strength and momentum to pull yourself through the motion, and you lose all of that stability that could be gained by doing this in a slow and controlled fashion. So once again, if I use that really slow 4, 2, 2 tempo marking that the National Academy of Sports Medicine recommends for stability endurance training, I would go down, 2, 3, 4, hold, 2, pull, push, squeeze. It's a little tough getting which arm right, too. You guys need to do this yourselves before you try to teach it to somebody else. Switch sides again. Alright, so before we even start, which side is going to do the pulling? Which side is going to do the pushing? Which side is going to do the squeezing? So it's pulling from outside arm, pushing from inside arm. Which side is going to squeeze? This side is going to do the squeezing from the glute, the side that ends up internally rotated, but you're going to have to externally rotate to get back up. That was not the tempo marking. Down, 2, 3, 4, pull, push, squeeze. Good. Starting to feel this a little bit? Go ahead and relax. Guys, you can make this harder by simply making the band absolutely horizontal, or even a little lower than horizontal for their arms. They end up really hanging back. Putting the band up a little higher makes it a little easier to do. Like I said, watch the tempo markings. This is definitely not a great exercise selection for a strength phase, max strength phase or even a power phase. This is a stability movement pattern. You could probably use it as a back movement pattern. You might be able to get away with it as a chest movement pattern. Although for your  more advanced athletes, it is probably most appropriate as a core exercise. This is going to be one of those things that we try to do for 12 to 20 reps, working on some endurance, working on some stability. I do think it's a very interesting movement pattern. I think Melissa, here, is going to gain a lot of control through her shoulder girdle trying to master this exercise, and of course that's going to help us build into her strength phases and eventually power phases as we turn her into a monster athlete. I look forward to talking to you guys soon.

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Have the client or patient grasp the handles of the suspension trainer.

Cue your client or patient into a position in which the straps and their fully extended arms are aligned. This is achieved by asking them to appropriately adjust the strap length, foot position, body angle, and shoulder and arm position.

The foot position and strap length may need to be repositioned during the first few repetitions to ensure that the straps and forearms maintain alignment throughout the motion.

Feet perpendicular to the floor and 2nd toe aligned with ASIS

Pelvis neutral (absence of anterior or posterior pelvic tilt)

Torso, scapula, and head in neutral alignment

Torso and lower extremity alignment should be achieved by cueing the client to press their heels into the floor: extending the hips (contracting the glutes), extending the knees (contracting the quadriceps), dorsiflexing the ankles, and performing the abdominal drawing-in maneuver.

Note that optimal torso alignment should be achieved via hip extension, not lumbar extension.

Ask the client or patient to pull the lower portion of the rib cage toward the handles and “squeeze and depress their shoulder blades” (retract and posteriorly tip their scapula).

The end of range (top of pull-up) should result in the hands, wrists, and elbows in, and the forearms in line with the direction of pull.

Cue your client or patient to control the eccentric phase at the desired tempo, allowing the resistance to return them to the starting position with arms near full extension and scapula protracted

Have the client or patient address any form or recruitment issues (posture check).

 Load is reduced if the body is positioned more vertically, increased if the body is positioned more horizontally, and the feet may be elevated for additional load.

 Single-arm (unilateral), single-leg, stability ball under feet

 Additional resistance with a weight vest.

Often professionals and exercisers will attempt this exercise with straps that have insufficient length to accommodate the width of the shoulder girdle. This results in form issues, as the exerciser attempts to pull around the straps or avoid painful sharp corners, seams, and buckles. Using longer straps, or 2 straps that can be hung individually at shoulder width solves this issue.

The scapula should not be cued into a fixed position. The concentric phase should include retraction, and the eccentric phase should include protraction.

Attempting to pull-up “too far” will result in a loss of optimal scapular position, likely resulting in anterior tipping. The range of motion should be the largest range that can be performed without pain or compensation.

Suspension Rotation Complex (Pallof Press)

Rope Row

Single Leg Alternating Horizontal Abduction with External Rotation

Suspension Row with Rotation

Suspension Row and Progressions

Single Leg Squat to Bilateral Cable Pull Down

Modifications of Renegade Row

Chaos Row

Rope Row with Eccentric Control

Standing Cobra

Horizontal Pull Up (Inverted or Hanging Pull-Up)

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