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
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.
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