Movement You Should Master
Modern medicine is keeping us alive longer, so now we need to put some effort into staying lively longer. Mastering specific movements will improve our quality of life and help us stay independent and injury-free. I have come up with several exercises you can use to make yourself stronger, more durable, and develop a healthier, more functional body. An exercise that helps build upper body strength and maintain shoulder mobility is the Pull Up.
If you are a superhero and find yourself hanging off the edge of a cliff or a building, you’ll need to pull yourself up. All kidding aside, the pull up is a fantastic exercise to build strength in the lats, biceps, rhomboids, and rear delts, while helping to maintain shoulder mobility. Pull ups can be done with a variety of grips. The most important thing is to use a full range of motion and maintain control (avoiding excessive movement to reduce injury risk). I utilize one of three pull up versions with most clients depending on their fitness level. Watch the video and give it a try.
1) Eccentric Pull ups: Use a box to start in the top position, and slowly lower yourself with complete control down to the bottom position. Once you can complete 10 of these with a good 4-6 second descent, then it’s time to move on to a standard pull up.
2) Standard Pull up: Start hanging from a bar (or rings) with your arms completely straight. Pull yourself up until your clavicle touches the bar. Slowly lower yourself back down until your arms are completely straight and your body is motionless.
3) Xiphoid Pull ups: Start as you would for a standard pull up, but rather than pulling to your clavicle, you want to lean back and pull yourself up until your xiphoid process (bony part at the bottom of your sternum) touches the bar. Then, lower yourself in a controlled manner back to the start.
See video of pull ups here: https://youtu.be/Cyvp4X2MRC0
-Jeff Tirrell, CSCS, Pn1