Among all barbell movements, pulling is the one which has arguably the least importance in an overall strength program. However, we claim that pulling still has its merits. In this article, we are pointing out why.
Pulling is a natural movement in which we can get the body stronger at – so why not use the opportunity to train it? It develops greater bone density in the arms and forearms, builds muscle mass in the biceps and upper back, and develops stronger wrist and elbow joints.
When we get stronger in pulling motions, we automatically become stronger in pressing motions.
This has to do with a principle called reciprocal dis-inhibition. Picture it this way: in the bench press, the agonists (i.e. prime movers) are the triceps, anterior deltoids, and pectoralis muscle. The muscles 'opposing' this movement (i.e. the antagonists) are the biceps, posterior deltoid, as well as trapezius. When the antagonists are strengthened, they tell the agonists to “go ahead” with their movement (in this case, the bench press)– as the antagonists are now strong enough to provide joint stability and allow the prime movers to express their full force. In short: when get stronger in two opposing movement directions, both of them improve.
Another argument for carrying out pulling motions in our training is that they add muscle mass to our upper back - which is crucial for developing a stronger bench. The more muscle mass we can squeeze onto the bench when lying flat, the wider and more stable the platform which we can press the bar off from.
To develop pulling strength, the barbell row is our preferred choice – provided that the lifter cannot perform a chin-up correctly.
We like to set the barbell on pins at different heights: just below the knee, as well as mid-shin are two ranges we focus on as part of our lifters’ program.
Our emphasis is on being able to set the back tight upon rowing the bar. This provides an important learning cue for setting the back tight in the deadlift, as well as locking the shoulder blade “into place” on the rib cage.
The barbell row should be performed explosively in order to overcome its weight and gravity as quickly as possible. You will notice that if you pull the bar up slowly, it will feel much heavier.
The elbow angle should be kept around 15 degrees away from the rib cage. Avoid flaring your elbows out too far as this will tilt the shoulder forward and put unnecessary strain on its joint capsule.
Aim to touch the belt (which you are hopefully wearing) with the bar to assume full range of motion of the lift. Anything being too short in range will not maximally engage the upper back muscles, which means you will miss out on the full benefits of the lift.
Start the barbell row today.
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