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Suspension Row with Rotation
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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.
Transcript
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This is Brent of the Brookbush Institute bringing you guys an interesting progression
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...blank
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from our suspension
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row series. I'm going to have my friend, Melissa, come out. She's going to help me
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demonstrate. So, before we start this progression, we have to have mastered
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the single arm with two feet progression. If you've gone further than
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that, that's ok. For example, if you can do a single arm, single leg row, great. This
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progression starts with two feet, one arm. So, Melissa is going to get into position, and notice
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her posture is really good: head back, chin tucked, shoulders down and back, she's
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drawn in, tucked under to hide anterior pelvic tilt or at least work against it,
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quads tight, and then she's going to go ahead and let herself down slowly. And
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then this is where things get fun. She's going to let her body rotate and reach for
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the floor with the opposite arm. Notice this hip also turns out, or actually
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both hips turn out
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45 degrees, and she's pivoting on the contralateral side heel. The hard part
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is turning back in and then pulling back up. So that turning back in you saw at the
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bottom of that movement is horizontal adduction and requires a lot of pectoralis
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major recruitment. So all of a sudden we've turned a suspension row into a
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much more complicated movement pattern that not only includes my pectoralis
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major, but even some of my rotators of my hip and requires more core
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stability.
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So once again, we turn out, we turn out at the hips, and we pivot on the contralateral
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heel. Go ahead and switch sides. Let's talk about
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the number one mistake that I see in this exercise, because obviously I didn't come
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up with this exercise. This is a fairly popular exercise, and I just think it's very interesting from a
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kinesiology standpoint. Melissa is going to do this the way she likes to do it, which is- and bounce.
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You were not even doing them that slow when we started. Notice she just
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kind of hits the bottom and flings herself back up. The reason that's so
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much easier is basically you can rely on the extensibility of your latissimus dorsi,
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a very strong muscle, to kind of propel you back up. You lose all of
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that need for horizontal adduction combined with internal rotation at the
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hips, good core stability and glute stability to maintain pelvic alignment. That
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all goes away when you just bounce. Now if you're slow, she really has to work to
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horizontally adduct, stabilize here, and
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use her glutes to keep her pelvis up as she pulls all the way up. She rotates out,
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turns in, turns in, and glutes tight. If I kept her- if you guys want to be cruel- if
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I kept her to that 4-2-2 count recommended by the National Academy of
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Sports Medicine in their phase one training, this would be really tough. Down,
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2, 3,
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4, hold 2, up 2. You can come up a little faster than that. Alright, so I can have her do
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a four second eccentric hold at the bottom, so that I no longer have any
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chance of a plyometric balance that she can use the elasticity of her tissues to get
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her back up. I'm going to go ahead and make her hold it down there and use the strength of these
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muscles that I'm trying to build some stability and endurance in. Do you want to try one more time
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on the other side? You can switch sides again. So we're going down, 2, 3,
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4, and hold. We can do a little posture check here: glutes
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tight, draw in, good, and now turn in and reach. That looks great.
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Down, 2, 3, 4, and give her any cues she needs: draw in, glutes tight, and up. Alright, on this
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one: down, 2, 3, 4, try to keep this shoulder down. Good, and up. Relax. As you
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guys could imagine, making this exercise easier or harder is just a matter of how
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horizontal do you want somebody to be or how vertical do you want them to be. We
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could allow Melissa to be more vertical by actually moving the True Fit
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Suspension Trainer down a little bit, so that the band itself is more horizontal.
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I could make this a lot harder on her by making her more horizontal possibly by
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just making this longer.
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This is this is going to be really tough for Melissa here, I'm not sure she's
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going to be able to pull this off, but try to give it one try.
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You can see how close to the floor she's reaching, and back up. Good, go ahead and relax.
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One of the challenges I put out to some of my athletes is I'd like you to be able
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to get horizontal enough to be able to touch the floor, and I want to see if you can do 12
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to 20 reps at that 4-2-2 count, which is a 90 second to 3 minute set per
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arm on each side. That's tough- that's no joke. And if you can set up stability
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like this, I guarantee that once they get into their strength phase, you're going to see some
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big changes, big results. They're going to have a nice stable shoulder girdle, which
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of course you can build all sorts of strength and power on. I look forward to
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