Suspension Row with Rotation

0

Suspension Row with Rotation is an intense workout that combines traditional rowing with a full body suspension system. It engages the entire body, incorporating the core, arms, shoulders and back, while promoting joint mobility and stability. The unique rotational movement stimulates the stabilizing muscles of the core, develops strength and power, and builds muscular endurance. The challenge of the Suspension Rower helps you to strengthen and tone your body as you build cardio capacity and improve overall balance.

0

Transcript

00:00:0400:00:08
This is Brent of the Brookbush Institute bringing you guys an interesting progression
00:00:0400:00:08
...blank
00:00:0800:00:10
from our suspension
00:00:1000:00:12
row series. I'm going to have my friend, Melissa, come out. She's going to help me
00:00:1200:00:19
demonstrate. So, before we start this progression, we have to have mastered
00:00:1900:00:25
the single arm with two feet progression. If you've gone further than
00:00:2500:00:30
that, that's ok. For example, if you can do a single arm, single leg row, great. This
00:00:3000:00:37
progression starts with two feet, one arm. So, Melissa is going to get into position, and notice
00:00:3700:00:42
her posture is really good: head back, chin tucked, shoulders down and back, she's
00:00:4200:00:47
drawn in, tucked under to hide anterior pelvic tilt or at least work against it,
00:00:4700:00:52
quads tight, and then she's going to go ahead and let herself down slowly. And
00:00:5200:00:57
then this is where things get fun. She's going to let her body rotate and reach for
00:00:5700:01:02
the floor with the opposite arm. Notice this hip also turns out, or actually
00:01:0200:01:03
both hips turn out
00:01:0300:01:10
45 degrees, and she's pivoting on the contralateral side heel. The hard part
00:01:1000:01:16
is turning back in and then pulling back up. So that turning back in you saw at the
00:01:1600:01:21
bottom of that movement is horizontal adduction and requires a lot of pectoralis
00:01:2100:01:27
major recruitment. So all of a sudden we've turned a suspension row into a
00:01:2700:01:32
much more complicated movement pattern that not only includes my pectoralis
00:01:3200:01:38
major, but even some of my rotators of my hip and requires more core
00:01:3800:01:40
stability.
00:01:4000:01:44
So once again, we turn out, we turn out at the hips, and we pivot on the contralateral
00:01:4400:01:51
heel. Go ahead and switch sides. Let's talk about
00:01:5100:01:56
the number one mistake that I see in this exercise, because obviously I didn't come
00:01:5600:02:00
up with this exercise. This is a fairly popular exercise, and I just think it's very interesting from a
00:02:0000:02:06
kinesiology standpoint. Melissa is going to do this the way she likes to do it, which is- and bounce.
00:02:0600:02:14
You were not even doing them that slow when we started. Notice she just
00:02:1400:02:18
kind of hits the bottom and flings herself back up. The reason that's so
00:02:1800:02:23
much easier is basically you can rely on the extensibility of your latissimus dorsi,
00:02:2300:02:27
a very strong muscle, to kind of propel you back up. You lose all of
00:02:2700:02:33
that need for horizontal adduction combined with internal rotation at the
00:02:3300:02:39
hips, good core stability and glute stability to maintain pelvic alignment. That
00:02:3900:02:45
all goes away when you just bounce. Now if you're slow, she really has to work to
00:02:4500:02:48
horizontally adduct, stabilize here, and
00:02:4800:02:54
use her glutes to keep her pelvis up as she pulls all the way up. She rotates out,
00:02:5400:03:02
turns in, turns in, and glutes tight. If I kept her- if you guys want to be cruel- if
00:03:0200:03:07
I kept her to that 4-2-2 count recommended by the National Academy of
00:03:0700:03:12
Sports Medicine in their phase one training, this would be really tough. Down,
00:03:1200:03:15
2, 3,
00:03:1500:03:24
4, hold 2, up 2. You can come up a little faster than that. Alright, so I can have her do
00:03:2400:03:29
a four second eccentric hold at the bottom, so that I no longer have any
00:03:2900:03:35
chance of a plyometric balance that she can use the elasticity of her tissues to get
00:03:3500:03:40
her back up. I'm going to go ahead and make her hold it down there and use the strength of these
00:03:4000:03:43
muscles that I'm trying to build some stability and endurance in. Do you want to try one more time
00:03:4300:03:51
on the other side? You can switch sides again. So we're going down, 2, 3,
00:03:5100:03:55
4, and hold. We can do a little posture check here: glutes
00:03:5500:04:02
tight, draw in, good, and now turn in and reach. That looks great.
00:04:0200:04:13
Down, 2, 3, 4, and give her any cues she needs: draw in, glutes tight, and up. Alright, on this
00:04:1300:04:26
one: down, 2, 3, 4, try to keep this shoulder down. Good, and up. Relax. As you
00:04:2600:04:32
guys could imagine, making this exercise easier or harder is just a matter of how
00:04:3200:04:37
horizontal do you want somebody to be or how vertical do you want them to be. We
00:04:3700:04:41
could allow Melissa to be more vertical by actually moving the True Fit
00:04:4100:04:46
Suspension Trainer down a little bit, so that the band itself is more horizontal.
00:04:4600:04:51
I could make this a lot harder on her by making her more horizontal possibly by
00:04:5100:04:56
just making this longer.
00:04:5600:05:00
This is this is going to be really tough for Melissa here, I'm not sure she's
00:05:0000:05:04
going to be able to pull this off, but try to give it one try.
00:05:0400:05:10
You can see how close to the floor she's reaching, and back up. Good, go ahead and relax.
00:05:1000:05:16
One of the challenges I put out to some of my athletes is I'd like you to be able
00:05:1600:05:23
to get horizontal enough to be able to touch the floor, and I want to see if you can do 12
00:05:2300:05:30
to 20 reps at that 4-2-2 count, which is a 90 second to 3 minute set per
00:05:3000:05:36
arm on each side. That's tough- that's no joke. And if you can set up stability
00:05:3600:05:41
like this, I guarantee that once they get into their strength phase, you're going to see some
00:05:4100:05:46
big changes, big results. They're going to have a nice stable shoulder girdle, which
00:05:4600:05:50
of course you can build all sorts of strength and power on. I look forward to