 Oh guys, this time I have a very I'd say twisting drill for you Actually a very hardcore drill as well, especially depending on the size of your prouder But I'm gonna show you this quickly What we do here? I'm gonna place a prouder here. I'm gonna grab it. I'm gonna pull and move that prouder across the like so Wow, that's already those few repetitions Feels pretty crazy actually in the body especially the obliques You're gonna have to activate a lot of your parts from your inner thighs for example It's gonna actually use your arms your chest. There's so many areas that you can actually train with this drill If you don't know who I am, I'm Mero Vesterberg I'm the heads coach here at Buff Fitness over the years. I've helped 10,000 people transform the bodies how they move how they perform how they look how they feel in their body How they even the thing about training many people have said that's really completely changed their perspective on training Promote training programs from these videos that we've put it been putting out There's really my passion that I've been doing for so many years spending Time research effort and just hard in the real learning the best possible training methods And that's what I'm really sharing here. Anyway going back to this exercise This is what I call the prouder rancher prouder rancher It's really an exercise that I start to think about actually. It's a very interesting a funny story about it. I was pushing a shopping cart I was relatively heavy actually wait on that cart and I was actually I wanted to push it quite quickly I just wanted to go through that shop and Because of that I was trying to turn the shopping cart quite quickly and while I was turning it I was like whoa something here felt a little bit off. I was like mm I didn't feel very strong about it So I go to another turn. I'm not I'm gonna change this. I'm gonna really have a better grounding on my feet I'm gonna turn the shopping cart and then I do another one and do different turns. I'm just noticing like This is a good exercise actually But unfortunately this gym and most gyms They don't have shopping carts actually that you could load up which would be a really good Training equipment if I think about it right now, but I thought in my head Okay, I want to replicate this exercise in some way. How do I replicate this kind of movement that I did with the shopping cart? Okay, this gym has a prowler Probably I can use it. It's not as smoothly going which doesn't really It's not a complete hindrance, but there's a lot of friction on the floor So it's quite hard to actually pull this towards pull this Drag it across the floor just causes a lot more resistance meaning that you have to Use a lot more strength from your body makes a little bit more advanced But really the exercise here and what it's really doing is There's certain like kinetic chain that we are doing with this exercise So when I'm when I'm Or when I'm starting to go this way what I'm doing is I'm not like I'm not trying to keep my arms rigid and And turn like pull with my arms Which you might think that I'm gonna be pulling with my arms like this way. That's not what I'm doing Instead I do this I shift my body weight Body weight shift is the first thing that happens that was created the initial moon motion body weight shift my legs My core my arms. I'm actually keeping them kind of like arms are just tracking behind and Let's do it again So here And the arms have to work of course, but they are the last thing that actually starts to operate here I'm shift my weight. I'm utilizing my core oops This it doesn't matter if it slightly Teals the problem, of course, if you can keep it directly touching the floor. That's good. But here body weight Core arms Boom So every time boom Boom And if you've done for example tai chi or chi kong or something they have very similar movements But without the power without any resistance. They're just doing like like this kind of motion so There's different patterns that we can utilize for example the hip rotation. One is just to keep them all the time Toes on the complete foot touching the ground Other one that I really like to use is I turn like this way because especially martial arts or boxing I punch I go like this way, but I turn the hip. I generate a lot of power from here and I turn it because This is how I get my body to it the body weight transfers. This is only body weight transfer I'm moving my whole body. It's not my arm It's not that I move the leg and then like this way Everything comes at once. So doing with the prowler is a great way for that because if I don't have any resistance There's no demand for me to utilize anything else. Just except, you know, for example my arm I can do just this arm, but if I take the prowler I'm not gonna be very easily able to move it with my arms So I'm gonna be utilizing and promoting that body mechanic that kinetic chain Hips core arms are the last part Like like so I'm gonna take a step So like I said original what I noticed Doing even with the shopping cart is that To really move it I had the ground had to really go Into the ground if you don't do that For example those turns that kind of tension that it causes it can travel to your knees You can go bad at your angles or something. So this kind of motion this kind of movements at a lot of times quality movement It starts from the ground Because what we focus on for example with upper body, I'm gonna train with my arms I'm training my arms. So I'm training my back or shoulders, but it's everything starts from the ground And that's really some of the principles Even in elite tunics is we learn to really do stability Learn to stand on one leg learning to stabilize in different positions This is just a different way of really finding the ground starting from there I can use my toes my calves my ankles. That's the first part of the chain that's How to how I grab to the ground that's the anchor the base from where I'm Whatever task that I'm doing in this case is pulling that Prower can be pulling the cart. It can be throwing that punch But this is where it really starts. This one really grips here really hard It's like absolutely strong contraction engagement here in these muscles because I'm doing this Like I'm really have to especially in the end contract here like sort of even by mind muscle connection like If you want the good core development, you need to first of all just Be able to feel those muscles. Then you need to be able to do the exercises by feeling those muscles That's gonna really help but this exercise like I said, it's just learning that Genetic chain Learning the ground under the floor To be able to have the space from where you can Produce force for different tasks, but there is punching. Maybe it's throwing Maybe maybe you're wrestling and you need to throw somebody on the ground He's gonna find a lot more base Of support for different type of movements So this prower wrencher is really great exercise, but it's just really one exercise among many others There's something as always that I always wish to really share for people that is behind our training This larger like philosophies and commandments that we're actually following And this is why we have gathered 10 different commandments of universal strength training Into a free course and this is really The goal of these commandments to help you to build the ultimate body that is not like usually Achievable with just regular strength training So you need to understand this like deeper laws and commandments are behind Developing and optimally functioning the healthy body. And this really what what we do is that this allows you to avoid lots of injuries allows you to really Avoid stagnation and plateau in your training That's really what we do in the 10 commandments of universal strength training You'll find this course from the buffedness.com Slash laws and you can start to study right away to improve your training to raise it on their next level And start getting a really amazing Transform of these results So that's guys. I hope you enjoyed this exercise go try it out Let me know how you feel about it and see the 10 commandments of strength training And I'll see you guys soon. Take care. Stay strong