Foundational Movement - Pull
Rationale
Pulling - bringing objects closer to the body - shows up everywhere, from lifting a bag of groceries into a car to opening a door; climbing a ladder; as well as doing a set of deadlifts; cleans or pullups. Integrating the core and entire posterior chain with proper sequencing can dramatically increase pulling strength, safety and durability. Increasing the pulling strength will help one lift, climb and row better; as well as improve the posture during duty-related, recreational and competitive activities.
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Best practices
Initiating pulling movements with a "Scapular-J" or negative shrug will help activate the large muscles of the back as prime movers and the smaller muscles of the arms as synergists, they should be.
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Standard
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The standards for the pull are an active plank to maintain proper spine alignment and posture, high-tension core activation to provide intra-abdominal and intrathoracic pressure; and an appropriate amount of scapulohumeral rhythm..
Stable
Full body in proper allignment
Mobile
Shoulder girdles, shoulders, elbows
Poses
Low Row
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Adjustment
Fully shortened
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Position
SF
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Start
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Hold onto the cradles; elbow bent; hands positions at ribs; feet shoulder-width apart
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Step in towards the anchor point until tension in the upper back
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Maintain an active plank
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Movement
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Slowly lower the body by extending the arms
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Maintain an active plank
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Return
Return to start position by squeezing shoulder blades together; pulling cradles back in towards the ribs
Ardha Uttanasana [Halfway lift]
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Adjustment
Fully shortened
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Position
SF
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Start
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Palms in cradles; feet together; big toes touching / feet hip-width apart
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Fold forward; back left
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Movement
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Straight arms; drive palms into cradles
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Lift chest above hips; slightly bend
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Draw shoulder blades together and look towards the anchor point
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Return
Forward fold