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Pull Ups and Progressions

Pull-ups and Progressions are a fitness program meant to challenge and strengthen upper body strength through challenging bodyweight exercises.This bodyweight exercise programme includes a variety of pull-up progressions such as assisted pull-ups, exaggerated concentric-eccentric pull-ups, pull-ups/chin-ups with resistance bands, jump-shrug pull-ups, and isometric holds. Each exercise provides a different level of intensity, making it perfect for all fitness levels. Pull

Transcript

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This is Brent, President of B2C, looking
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at the second exercise in our relative flexibility
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progression for back strength and nervous system training program.
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We've now increased mobility and stability just a little bit,
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we can move from saggital plane exercises to saggital overhead and frontal plane exercises.
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I'm going to have Mike come in and help me demonstrate our pull up progression.
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So, our five kinetic chain checkpoints remain the same.
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Now, Mike go ahead and step on - well first, grab the handles and then step onto the assistance here.
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Make sure he's all lined up, feet completely parallel, hip width, his knees and hips line
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up.
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I'm going to have him make sure he still reinforces his triple extension mechanics, squeezes his
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glutes, locks out his knees, and pushes down with his feet.
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He's going to draw in and tuck under for me, and then as he pulls up, as many well know,
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it would be very questionable for him to pull behind his head, there's no reason to do that,
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the lats have a line of pull anterior to posterior, so I'm going to have him think
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about pulling up toward his chest, so let's go ahead and see that happen.
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Now, the chain is important.
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The bad things that could happen at this point that we often see are his back will start
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to arch on the way down, so we just have to keep reminding him to tuck under and squeeze his glutes.
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The other thing we'll see is, on the way down - let me have you do one more -
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on the way down he'll lose stability of their scapula and move into elevation.
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We don't want to see that so, let me go ahead and see that Mike.
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Lower your shoulder blades, his shoulders are near his ears.
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Another compensation you might see is, as he pulls up he goes into protraction,
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anterior tipping and shoulders end up near his ears.
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A lot of people do that sort of thing. All of these things are bad.
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We don't want to have him reinforce this upper body dysfunction,
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we want him to maintain scapular depression and retraction both on
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the way up and on the way down. So let's go ahead and see that.
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Now we started with a frontal plane pull up here, if he didn't quite have enough
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mobility and stability to maintain perfect form here
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we could regress this from a relative flexibilty standpoint by going to the inner handles.
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The same things apply. Depression, and retraction. If I wanted to increase the stability on this
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assisted machine I can have him just lift one leg.
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Go ahead and go up. Believe it or not, this really does reduce stability.
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Now, a huge progression involves stability and strength,
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would be to have to have no assistance whatsoever.
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Or maybe you could even go to a band for assistance, rather than the solid assistance offered by the machine.