Hybrid Suspension Training: Body Row + Anti-Extension Ab Roll Out

Quick Tips

Suspension training is probably the best training option for the home, travel or outdoors.

I used to feel a little guilty about promoting suspension training because I felt like I was turning into a guru.  Then I just came to the conclusion that I value the tool so much that it’s completely worth the time taken to talk about it.

As I have mention, I am an avid Lifeline Fitness product user.  I love the innovation coming from this company.  It’s innovation within reason, meaning that they are bringing products to consumers that solve problems and serve a purpose.  Best of all, they are made with quality and are affordable for just about anyone.  The portability of all of the products is a major benefit to people who love to workout at home without sacrifice.

Quality workouts in the comfort of your own home will change you life, literally.  

I will commonly work hybrid style suspension training exercises into my warm ups and the meat of my workouts.  The versatility of products like the Lifeline Jungle Gym suspension trainer make these hybrid movements safe and natural.  Nothing feels forced or out of control.

Jungle Gym Suspension Trainer

A strap with two handles and foot loops

In the video below, you’ll see me performing a sub maximal body row that flows into a standing anti-extension abdominal rollout.  The body row is best performed on a suspension trainer.  The hands are free to rotate, which adds a rotational component to the rotator cuff and shoulder muscles.  The standing anti-extension ab rollout (besides being a mouthful) is a tremendous movement for reinforce core stability and preventing extension in the mid-section.

Both exercises provide tremendous functional carry over to the demands of a physical lifestyle and sport.

I like the explosiveness of the body row.  You’ve got to put some force into the full in order to get yourself to the standing position, transitioning into the forward fall of the ab rollout.

With this movement, the upper body does the bulk of the work.  The feet should not move and the rest of the body should remain rigid.  After the aggressive pull on the body row, you’ll transition from the heel of your foot, to the mid-foot, then on the balls of your feet.  Pulling out of the ab rollout you will go in reverse order (ball, mid-foot, heel).

heel, midfoot, forefoot

Heel (hindfoot)— Midfoot— Ball (Forefoot)

***Wear non-skid soled shoes or perform on a non-slip surface to avoid any unnecessary slippage on the ground surface.  One slip and you’ll understand what I am talking about.  I am wearing my trusty Vibram Five Fingers in the video demo.

 

 

Cheers to pulling and resisting extension…

KG

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