Name: Suspension Row
Uploaded: 2023-04-26T01:01:16.000Z
Duration: 5 min 30 s

English captions

https://stream.mux.com/01D9saOgalmh1j5MKXOAO2cCJkgYcC1fE7f02dgXYp4Ew.m3u8

Learn how to properly perform the suspension row in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, form, and exercise modifications (including progressions and regressions) to safely build back (latissimus dorsi and rhomboid) strength, enhance scapular stability, and develop total-body coordination. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve upper body strength, posture, and functional movement.

Introduction to Suspension Training

Demonstrating Proper Row Technique

Progressing the Row Exercise

Advanced Row Variations

Conclusion and Impact of Suspension Training

Suspension Row

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 she's firing. 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 you soon.

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Integrated functional anatomy of the latissimus dorsi. Attachments, nerves, palpation, joint actions, arthrokinematics, fascia, triggerpoints, and behavior in postural dysfunction. Common activation exercises, foam rolling, stretching, and strengthening exercises for the lats. 

Latissimus Dorsi 

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 Row

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