Pull Patterns

Intro

Exercises

Wide Grip Pull Up

  1. Wide Grip
  2. Chest up / Good posture
  3. Drive elbows down and back
  4. Chin over the bar

Inverted Row

  1. Hands just outside of shoulders
  2. Drive elbows back
  3. Bar should be at chest height
  4. Glutes active
  5. Torso Active

Chin Ups

  1. Close Grip
  2. Chest up / Good posture
  3. Drive elbows down and back
  4. Chin over the bar

Renegade Row

  1. Plank Position
  2. Try not to let your hips move side to side
  3. Drive elbows back and bring dumbbell towards upper abdominals
  4. Look slightly forward to maintain neck alignment

Kneeling Resistance Band Pull Down

  1. Wide Grip
  2. Chest up / Good posture
  3. Drive elbows down
  4. Keep glutes and core active

Single Arm Bent over Dumbbell Row

  1. Hip hinge / Straight back
  2. Hand just outside of hips
  3. Drive elbows back
  4. Glutes active
  5. Torso Active

Lunge Stance Resistance Band Row

  1. Lunge stance
  2. Hand starts extended
  3. Drive elbows back and bring into lower chest
  4. Torso Active

TRX Row

  1. Narrow (neutral) Grip
  2. Chest up / Good posture
  3. Drive elbows down and back
  4. Pull body towards anchor
  5. Keep torso and glutes active

Rotational Row

  1. Athletic Position
  2. Hip hinge and let arms reach
  3. Pull band into upper chest as you stand up
  4. Rotate as you stand and row

Upright Row

  1. Athletic Position
  2. Hinge hips / Drive hips / Pull hands into arm pits
  3. Keep good posture and
  4. Absorb the landing
  5. Explosive

Landmine Row

  1. Split Stance / Hip hinge
  2. Load coming from the side positing
  3. Drive elbow up
  4. Maintain a neutral spine
  5. Explosive
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