The ability to pull--and specifically to pull down--is commonly undertrained and therefore a weak movement for most athletes (and fitness enthusiasts). Gaining strength in through the posterior deltoid/shoulder as well as through the latissumus dorsi and mid/lower traps and rhomboids is a necessary component of a well-rounded training regimen. As a matter of fact, since it's often undertrained, it is one of the most important areas in a strength training program. Along with general pulling strength is gaining control over the scapula and refining the coordination between the upper arm shoulder blade movements (glenohumeral rhythm rotator cuff injury prevention) . Lastly, the ability to apply force from various standing positions is, and should be, the goal of all on-ground athletes as well as fitness enthusiasts. If you can't push, pull, or squat in standing positions then there is a good chance your ability to apply force in real world settings may be limited.
Coaching points:
1. Posture tall, abs braced (flexed) and hips square.
2. Assume a 1/2 lunge position. Weight on lead leg; train leg relatively straight and glute contracted.
3. Maintain a 4 part movement: Pinch scapulae back and slightly down, drive elbows directly into the side of the body, slow return the arms to starting position, slightly release scapulae.
4. No other posture adjustments should occur throughout.
5. Make sure to work 1/2 of the set with one foot forward and half with the other.
Coaching points:
1. Posture tall, abs braced (flexed) and hips square.
2. Assume a 1/2 lunge position. Weight on lead leg; train leg relatively straight and glute contracted.
3. Maintain a 4 part movement: Pinch scapulae back and slightly down, drive elbows directly into the side of the body, slow return the arms to starting position, slightly release scapulae.
4. No other posture adjustments should occur throughout.
5. Make sure to work 1/2 of the set with one foot forward and half with the other.
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