Exercise of the Week: Inverted Row on Swiss Ball. Here we have 2 versions of this exercise. Both versions are using rings with feet elevated. One version he also has 30 sandbag around his waist to increase intensity.
The Inverted Row can also be described as a pull-up or chin-up for the scapula retractors. When watching others do this exercise you get the impression it is very easy,; however it is extremely challenging. This is a great exercise to strengthen your retractors. When performing the exercise try and get your chest to touch the rings. This will engage your retractors and rear delts to a maximum degree.
To start doing this exercise I would advise using a straight bar about waist height with your feet on the ground. As you get stronger progress to your feet on a bench, as this gets easier progress to rings then add a swiss ball. Good train and train smart.