http://nicktumminello.com/ - Coach Nick Tumminello, Baltimore Personal Trainer, shows you how to get a killer back workout. Speed rows area great back workout.
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Speaker: I want to show you how to really increase your power, explosiveness and your overall hands feel using a band. Okay we call these speed ropes. If you are using contrast training and you are doing some strength drills exercise, like a heavy duty ropes, it is a great exercise to follow this heavy weight upward. Okay, what I am going to do is I am here with a heavy duty band, a couple of options. First option is I am going to step in my stance like this, good posture and I am basically going to reciprocally rope this as fast as I possibly can for 8 to 12 seconds. I will show you a few seconds here, it look likes this. Okay, the reciprocal rope. Now I want this to go more unilateral, I can double up from here and now it is basically one arm though, same thing, good posture, as fast as I can do. And if you really think it to be more core-specific then make up stance more in this position or when you are here, all that stuff is great. Perhaps the goal here, you find the band -- band still have some momentum, they don't fly like a dumbbell and this thing just rip it as fast as you can, 8 to 12 seconds. Great way to follow up your weight training, improve your function, neural drive and overall hands and feet function.