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