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Upper Body Pull Video Series

The main focus of the upper body pull video series is to ensure athletes are creating the proper line of pull for each of the 5 movements. I will break them down individually, and discuss some of the key points of performance to focus on during each movement.

To put a bow on this discussion of upper body pulling movements, we all need to learn to utilize the power of the lats effectively. Remember to begin each movement by retracting the scapula, pulling the lats back and down (do not pinch the shoulder blades together as this will further exacerbate the problem and create a pull pattern that engages the lower traps).

So conceptualize the notion of pulling the lats down, almost as if you are trying to make your lats touch your waist line. Engage the lats in this manner, much like when performing a scap-pull-up (as we do in warm-ups at SDA).

Start to make the mind-muscle connection with the lat on each movement, and you may be surprised at how much faster you are progressing in movements that expand well beyond the scope of just upper body pulling.

Pendlay Row

The Pendlay Row is a great exercise to increase maximal back strength and explosiveness in the deadlift.

Category: 
Fitness

Renegade Row

The Renegade Row builds serious abdominal and upper-body strength that will particularly develop the core.

Category: 
Bodybuilding

Pull Ups

Pull-ups are a very misunderstood movement. Almost all athletes view the pull-up as moving from point A (bottom, locked out arms) to the top (chin...

Category: 
Bodybuilding
CrossFit

Chest-supported DB and BB Rows

Both versions of the chest-supported row have a place in training. Many of the key points of performance are explained in the write-up for the...

Category: 
Bodybuilding

Bent-Over Barbell Row

As I explain in the video, there are a multitude of different variations for the bent-over row. None of them are bad, but they are situationally...

Category: 
Bodybuilding

Kroc Row

The Kroc Row is fantastic to work on uni-lateral movement, which ensures that the body is equally strong and able on both sides. There is also an...

Category: 
Bodybuilding
CrossFit

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