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Back pulls7/28/2023 ![]() ![]() So, we’ll also pair the Deadlift with a Wide Grip Pull-up to incorporate that overhand grip in the second superset to hit those different sets of upper back muscles. If you neglect to switch between an underhand and overhand grip, you lose the chance to work other areas of the back such as the teres major (which in and of itself occupies a large amount of mass above the lats) and therefore lose the muscle gain you will see from your workout. It’s important not to get locked in on only one grip in hanging exercises, but instead mix both Chin Ups and Pullups along with the Deadlift. Return to start position slowly and repeat. Begin with arms straight and feet flat on the floor shoulder width apart, and keeping your chest straight and core muscles tight, lower the bar toward your legs. Starting position is standing at the cable tower with a short straight bar attachment. This reinforces the stability of your shoulder blades, and improves muscle activation to keep that upper body tightness when you do the bar Deadlift. This exercise done with cable machines helps to ingrain one of the most important movement patterns you will need to not only perform the Deadlift but all next level back exercises: straight arm scapular strength work. We also have an opportunity to introduce some Straight Arm Pushdowns using the cable pulley machine with each warmup set of Deadlifts. This gives us a good opportunity to practice and set ourselves up with proper form. Since the Deadlift is the first compound movement we’ll be working with, we’re going to perform a few submaximal light warmup sets of it. Before we get started with our big compound movements we need to make sure that we’re adequately warming up. ![]()
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