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