In my opinion Pull Movement Pattern, like the Bend Movement Pattern, is another highly neglected movement.
It is not often practiced or trained in the gym and if it is the form is often poor. I feel that this is the reason of so many of the neck and shoulder problems because we have an imbalance between the pushing and pulling muscles. Those that are pushing muscles are on the front of the body and we see them more and because of this tend to be trained and focused upon more. Unfortunately this leads to more rounded shoulder and forward head posture. Let’s explore a few pulling movements to help bring you back into balance.
Double Arm Cable Row
Here is a great introduction to rowing. Reach out and grab a handle with each hand. Bring your elbows into your side, keeping your forearms parallel to the ground and squeezing your shoulder blades together.
Single Arm Cable Row
This can be done a huge variety of ways. For simplicity we will do one today and address many others in the future. Start by reaching out for a cable or band and place the opposite foot forward in a split stance. Start by twisting from the trunk and pulling your hand toward your armpit as if pulling a bow and arrow. Make sure that your forearm stays parallel with the cable and you pull your shoulder blade across the back.
Bent Over Row
This can be done with any type of weight such as barbell, dumbbell, kettlebell or even sandbag. The premise is the same. Grab the weight and bend over keeping good form (see blog on the bend movement) and pull the weight into your midsection. Make sure to really squeeze your shoulder blades together and do not allow your shoulders to tip forward. Also make sure to keep your chin tucked in.
Inverted Row
Still my favorite place to start is with the inverted row. It is a closed kinetic chain movement like we talked about last week and is great to build a stable shoulder girdle. Fix a barbell in a rack or grab ahold of a set of rings and pull your chest to them. Just as in the bent over row squeeze the shoulder blades again and keep that chin tucked. If it is too hard set the bar/rings up higher and if it is easy set them down, put your feet up or strap on a weight vest.
Pull Up
Now we get to “the upper body squat.” It is called this because of the tremendous muscle recruitment and strength needed to complete a strict pull up with good form. It really is a very simple and effective movement. Jump up and grab a bar or rings overhead. “Pull” your chest “up” to the bar. That is it provided you don’t flare your elbows, stick out your chin and be sure to keep the shoulder blades down and back at the top of the movement.
Now it is your turn and really get out there and start pulling. This movement can do wonders for your posture when matched with proper stretching.
Have a Great Day!
Nick Horowski