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