22Sep

Pull (22.09.21)

By Uncategorized 0 Comments

My pull session the other day included some of the following exercises:

  • Standing cable pullover/straight-arm pulldown:
    • Focusing on staying upright, pausing both at eye level, and down at the waist at peak contraction. Working on protracting and depressing scapula on eccentric then concentric
    • Great put in before a deadlift or heavy row to fire up lats, helping brace on heavy pulls
Cable pullover
  • Incline DB row/retraction:
    • Here I am intentionally trying to lift my chest off the pad as I row up, extending my spine and getting some work in through my erectors as well as entire upper back, pushing belly into bench
    • Great for teaching brace position for heavy pressing
Incline DB row x retraction
  • Single arm cable pulldown:
    • Perform with any high-set cable pulley and sit facing into a high incline bench
    • Dragging elbow down to hip, rather than pulling scapula back which emphasises upper back
Single arm incline pulldown
  • The session finished with some deadlifts, rear delt and bicep accessory work

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I have worked with a range of client populations in the past. I have helped competitive athletes improve their performance through training and weight loss methods. I have experience with adult populations, drastically improving strength in individuals who are 50+. As well as specialising in manageable training methods for women looking to improve their body shape and reach a variety of manageable fitness goals. Having lived a competitive sporting career myself, I have undergone 7 invasive surgeries, some due to injury. As a result, I have a wealth of information on how to cope with, recover from, and help prevent injuries, restoring the body to a pain free state, and enabling fitness progress to continue no matter the personal issue. I can be of great service providing knowledge and guidance to keep you moving forwards through your fitness journey.

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