This is Brent and in this video we're going
progressions for a very common movement pattern, the row, that many of us use for back.
We're going to use the suspension trainer to start developing a
progression that would fit perfectly in that stability endurance or strength
endurance phase of our training. I'm going to have my friend, Melissa, come out.
She's going to help me demonstrate. Now, before Melissa gets started here, one
thing that I think people forget a little bit when they start using a
suspension trainer is just because we put a new piece of equipment in our hand,
doesn't change optimal
form for the human body. So, melissa is going to grab the True Fit here, she's going
to lean back, and the first thing we're going to notice is her posture looks good.
Her posture looks good, just as it would be for a weighted row, cable row, if she was
doing a cable chest press. It's generally the same posture, which is
head back, chin tucked, neck in alignment with the rest of her back. You notice
her shoulders are down and stable, she's drawn in, her pelvis is neutral. If she
had gone into an anterior pelvic tilt, I could say draw in, tuck under. Her
quads are nice and tight, knees nearly locked, and her feet are parallel to one
another and hip width. She's got that nice posture that we've used on every other
exercise by now, just like every other row that we've done. She's going to pull and
pinch her shoulder blades down and back. Let's see a few of those.
What you'll notice is Melissa's form looks good throughout. She's pinching those shoulder
blades but not doing this thing. This is this I am trying to pull too far,
compensation. We want to make sure that shoulder blades go down and back, not up and back.
Go ahead and relax for a second. And if I was Melissa's trainer, the first thing I
would notice is that's too easy. So now we have to start thinking about how we
progress this exercise, and there's a lot of ways to progress with a suspension
trainer. We could start with maybe one leg, so we'll go two legs to one leg.
Just make sure on that leg that she's using, that that glute's tight, her hips
staying up and forward, she's not sagging at all. Does that make it a little
tougher? Do you want to switch legs?
Make sure you do both sides. Just because we're working on the back,
doesn't mean we can't gain a little stability in the hip, but you want to
work on both sides.
Relax for a second. Still looks too easy. So we got two legs, one leg. Could we
go two legs, one arm? You guys do have to be careful with this one, because,
obviously, when she goes from two arms to one arm with something like a suspension
trainer, she's also going to double the load. I might need to move her feet
back just a little bit.
You'll notice that the hard thing about this particular progression is people
want to do all sorts of rotating at the trunk. They have a hard time retracting
their scapulae. You've got to make sure that just because we went from
two arms to one arm, we don't let go of any of those form cues. We have to keep
just as strict, otherwise we've just gone too far in our progessions. Alright, relax for a
second. So we went from two legs to one leg, two arms to one arm. Could we go
one leg, one arm? We're going to try one of these cross-body patterns. Generally,
when I go one leg, one arm, I try to do contralateral limbs, so she's going to
use her left leg to stabilize, we're going to pull the right arm, and then vice
versa. When she goes to left arm, I'm going to use her right leg to stabilize. You guys
will find that this is real tough to maintain scapular retraction, real tough
to maintain square shoulders, square hips. Is that tough?
Aright, we're getting there. We're getting close. If I'm in a stability endurance or
strength endurance phase, my goal is to get her to fail in 12 to 20 repetitions
at a slow tempo. We're getting pretty close. I think she would be just about there. So
what can I do to even further progress this? Well, an easy progression
is to add an unstable environment. Be careful when you add unstable
environments, like an airex pad. We don't want her sliding, her feet sliding out
from underneath her. Let's go two legs, one arm on an airex pad.
Let's go one foot, one arm on an airex pad.
And you notice Melissa keeps her form. Well, almost. We're starting to break down
a little bit here. Good, relax for a second. So, I do think the fitness
professional population, the athletic
training professional population, those of us who work on strength and
conditioning, we do need a little bit more practice on the stability and
strength side. We need more practice creating good routines. If I was working
with Melissa, I think I would have stopped at the progression of single arm,
single leg in a stable environment. I could see good form, but it was
challenging, and I think she could maintain that good form for the 12 to 20
reps I was looking to achieve to increase endurance in that phase. Now, we
do have load progressions, so I couldn back off or increase in load
depending on how advanced my athlete was. Melissa's going to help me demonstrate that real
quick. So, just starting off with the handles the length they are now,
if she moves her feet closer to where I have these hanging, she gets more
increase the perpendicular length from my lever here, it'll actually be more force
she has to generate to do that row. And you can see she's shaking a little
bit. That's tough. If I wanted to go even further, but her feet are all the way
against a bar, or they're all the way against a wall, let's say I had this hanging
off a wall clip, what I could do is just make these longer. I could get her even more
horizontal. Good luck.
That's tough stuff right there.
If I wanted to go even further, I could go completely horizontal. What we're
actually going to do here is we're going to start with these a little bit shorter,
but I'm going to put her feet up on something.
In this case, we're skipping a progression here, guys, I would usually
use a bench first, but rolling a bench into the shot was just a little awkward so
we're going to use a stability ball instead here. You ready? Do your best. I'm going to have
you hang down first, so almost sit down on your butt. I want you to put one heel up here.
It helps to get the ball in a position where your heel's in the center
of the ball so that you have a little bit of control with your legs on where
you're putting that ball. Your feet don't have to be perfectly together either.
Now, pull up into position,
get nice and flat, squeeze your butt, draw in, try to get those feet
straight for me.
Good. Alright, let's try a couple of those. We can see- Do you want to give it one more shot?
Give you a rest? We can see this is a little bit beyond where Melissa's at, but
some of those other progressions from a strength standpoint, if I needed to
increase the way to get our reps down, let's say she could do more than the 20 reps I was
looking for, we could see maybe moving her feet in would work, or making the
True Fit a little longer here would work.
This is a tough progression, guys, this might be one of those challenges I put
out: Let's see who can do 20 reps horizontal with their feet on a ball
with two independent suspension trainers here. We're just going to try to get a
couple. I'll give the ball a little bit of stability here. Head back, really try to
retract those scapulae.
Pull, pull, pull, pull, pull, down slow, down slow. One more. Good.
Relax. Alright, guys, there you go.
Tons of progressions, stability progressions: two feet, one foot; two arms,
one arm. We did one arm, one foot together, so there's five progressions right there.
Then we added unstable environments, like an airex pad, so then you can go back to
two feet unstable, one foot unstable. Then we talked about our load
progressions. Try to keep in mind where your fulcrum is. The more
horizontal you get, the harder the exercise is going to be from a load
perspective. Moving the feet in, making the straps of the True Fit longer, or as
you saw in this last progression, which was just mean, going totally horizontal are
all ways for you to progress this particular exercise. And as we mentioned
towards the beginning of the video, this is the type of practice you all need, we
all need as an industry to make our stability endurance, or strength
endurance training just as exciting just, as challenging as the max strength
training, the power training that's become so popular.
Don't forget, you can't lift more than you can stabilize. I look forward to