I’m always looking for and using what I consider “dense” exercises. I define Dense exercises as those that challenge the body neurologically by utilizing multiple joints, moving along fascial lines, and oftentimes challenge my patients in areas where their movement patterns tend to be poor. Dense exercises make the best use of your training time and also accelerate motor learning because of their relatively complex nature.
One of my favorite dense exercises is the inverted row using a suspension trainer. I love it for a number of reasons:
- It trains the posterior chain, where many of my patients are usually deficient.
- I can use a bridge with it to incorporate the glutes, training the back functional fascial line, which is one of the body’s most important and often used systems in the body.
- It is very safe because it is only using the human body for a load.
- You can perform it with either a single arm or single leg version, not only isolating that specific limb, but also mixing in transverse plane training by forcing them to resist rotation.
- It is easy to utilize deadstart training with the inverted row by having them start on the floor relaxed, linking the entire body up and then rowing. Deadstart training is highly effective for training patients how to turn on and off their stabilizers both with and without load.
In this video, I discuss the basics of the inverted row and demonstrate a number of different variations that you can pick from.
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