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This is Brent, President of B2C Fitness and we're talking about more resistance
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training. In this video we're going to talk about adding a new modality that's
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gotten very popular in the last couple of years in the fitness industry, and that,
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of course, is suspension training. Suspension training gives us some
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interesting new options for our stability training for resistance
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training. So in this particular video we're going to look at how we can
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use these suspension trainers, whatever suspension trainer you like to use, to
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progress the exercises that we have been doing for the back. One of the most
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popular being, of course, the row. I'm going to have my friend, Leanne, come out.
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She's going to help me demonstrate this exercise and how to progress this
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exercise. Now, starting off, I want Leanne to adopt a position where all of her
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kinetic chain checkpoints are in alignment. So we're going to make sure her
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feet are parallel underneath her hips, her knees are nice and lined up, she's not in and
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anterior or posterior pelvic tilt. She's then going to lean back and go ahead and
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place her weight on this suspension trainer. Now, two things tend to happen
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when people do this. They either sag on their backside, or they tend to go into
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a hyper lordotic curve. So what I want Leanne to do is back up just
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a little bit for me, go ahead and tuck her pelvis
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under making sure her glutes are squeezed. So it's going to be her posterior
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kinetic chain that supports her core, as well as the rest of her kinetic chain
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during this movement. Once she's in nice form, then it just becomes the standard
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row that we all know. I just want her to pull back, elbows close to her sides, pulling
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her shoulder blades down and back. Now, with the suspension trainer being a very
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unstable environment, people are going to try to compensate. So what I want to look
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for, is to make sure that Leanne doesn't do this thing. This is the normal
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compensation we see in a row. People want to tuck their hands in, they want their
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shoulders to end up, they might even do that forward head thing. Leanne of course,
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isn't doing any of that, being fairly practiced at this row pattern.
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She's going to keep her shoulder blades down and back, thinking about bringing her
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chest up to those suspension trainers. So if I wanted to progress this exercise,
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because Leanne obviously can do this quite well, I can do so in a few
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different fashions. With the suspension trainer we can go to one arm. Leanne is
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flipping the handles here so that they're nice and stable. She's
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going to keep the same form, and now what I want to watch for is to make sure that
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Leanne doesn't rotate. She's going to try to keep nice and stable, and keep squared
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up, and that is going to be the challenge of this progression. Not to mention,
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we just doubled the amount of weight that one arm has to take on.
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If I wanted to make this even tougher I could do a couple of different
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things. I could either go back to two arms. Let's go back to two arms and
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show on one leg.
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So Leanne's got one leg, make sure that if somebody is doing one leg
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they are focused on the leg that's on the ground. So Leanne should be really
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focused on firing this glute, keeping her form squared up in her upper body.
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She's nice and drawn-in. If I really wanted to make this challenging let's see if we can
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do one arm and opposite leg. So Leanne's once again flipping
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the handles, making sure they're nice and stable, one can't slide out of the other.
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Remember it's this leg that
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she's firing.
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That's pretty challenging. It looks good though. So she's got her chest up,
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getting those shoulder blades down and back, she's not compensating, her arms are
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getting back as far as they can without compensating. She's not torquing anywhere.
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Her kinetic chain checkpoints are nice in alignment. Nice job, Leanne. Now, if this
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wasn't hard enough, we could make it even tougher, and this goes for any of our
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exercises on the suspension trainer, just by bringing her feet a little bit this
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way and having her lean back farther. If you remember from physics, if this is my
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lever arm, the further she gets this way, the more force she's going to have to
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create to pull herself back up because we're increasing the moment arm. So you
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can go ahead and demonstrate that for us Leanne, but we will go back to our nice
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two arm, two leg. So as she gets leaned back further, this is going to become a
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lot tougher. Good. I have seen people even go as far as putting their feet up
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on a bench and getting totally horizontal.
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Of course Leanne's jacked. She's strong, she loves this stuff. So there you
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go, this is adding our suspension trainer as a progression in our inner
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row progression for the back. So you have seen
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rows with a cable, we've done standing rows and all the progressions there.
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This adds a whole lot of instability, and gives us another option to progress. I
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hope you have enjoyed this video, I hope you have a lot of fun with your
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suspension training, and I hope it increases your performance. I'll talk to