Pull

Straight Arm Pulldown

Firmly plant your feet. Feel your tripod foot.

Find a neutral spine. Align your rib cage over your pelvis. DO NOT backbend as you pull the bar toward you.

Keep your elbows straight.

Keep the ball of your shoulder in the socket. In other words, keep the front of your shoulders back.

Initiate the movement by drawing your shoulder blades down your back. Pull the bar to your body by using your armpits. DO NOT press the bar down with your arms and hands.

Can you feel your latissimus dorsi muscles? These are the big V-shaped muscles that run down your back.

Pause in the bottom position for a breath or two. Feel the muscles on the back of your arms engage. Draw your shoulders down and back. DO NOT back bend. Keep your ribs aligned over your pelvis. Stand tall. Engage your back muscles.


Hang

KEY POINTS

Start hanging on something low where your feet can easily touch the ground.

Grip the bar strongly with your entire hand. Can you feel the pinky finger edge of your palm hold as strongly as the thumb side of your hand?

Imagine that you are going to break the bar with the strength of your shoulders and grip.

Keep your ribs down and aligned over your pelvis.

Breathe easily.

How long can you hold?

Eventually move onto something high enough for your feet to dangle.


Supine Cactus

KEY POINTS

Keep your mid-back in contact with the floor.

Actively press everything from your mid-back and higher into the floor.

Can you press the back of your head into the floor? Your bra-line? Your upper back? The back of your wrists? Can you externally rotate (open) your shoulders and feel a stretch through your chest? Can you keep your neck, jaw and face relaxed? Can you feel the top of your shoulder blade move toward the floor as the tip of your shoulder blade moves into your body?

Press actively down for 30 seconds and repeat for 3 total rounds.


Lying Yoga Block Pull Over

Anchor the back of your ribcage into the floor.

Squeeze a yoga block between your forearms.

Rotate your shoulders so that your palms orient in the direction of your head.

Keep elbows in line with your wrists. DO NOT let your elbows move wider and outside of your wrists.

Pause in the extended position and breathe easily for several breaths.

Repeat for 5 rounds.

To make this movement more challenging, progress to the Lying Dumbbell Pullover.


Lying Dumbbell Pullover

KEY POINTS

Anchor the back of your ribcage into the floor.

Keep your elbows in line with your wrists. Do not let your elbows move out wider than your wrists. Imagine you have magnets on your inner elbows.

Keeping your elbows bent will make this exercise easier. To increase your challenge, slowly begin to explore straightening your elbows as you take the weight overhead.

Pause in the extended position for a few beat.

Pull your shoulder blades down your back (away from your ears) to return the dumbbell to your starting position.

Choose a weight that allows you to do 10 - 12 repetitions.