Rocky Pull-Up/Pulldown
Differentiation: Mechanics
This variation of a pull-up is unique. Here is how: it involves a complex, two-part movement. You pull your chest up to the bar in the first part of the movement. This first movement primarily engages and develops your lower lats | and lower trapezius. You lower yourself down | and pull yourself back up in the second part of the movement. You keep your back straight | and pull until your chin is above the bar. This second movement primarily engages your lats, | rhomboids, | and lower trapezius.
Starting Position
To get into starting position, do this...
1) Locate a pull-up bar.
2) Stand under the pull-up bar so it is more than an arms-length over your head.
3) Jump up and grab the pull-up bar.
4) Grasp the pull-up bar over your head with a wide grip - with your palms facing forward,
5) ...and feet crossed.
6) Arch your back slightly while keeping your arms straight. (Arching your back before doing these pullups is the signature part of this movement.)
7) ...and your chest thrust forward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you pull your torso upward toward the bar...
3) ...until the bar touches your chest.
4) This is the ending position.
5) Squeeze your back muscles and hold this position for a count of one second.
6) Then, inhale as you slowly lower your torso - until your arms are again straight.
7) Keeping your body completely vertical this time, pull yourself up to the bar again.
8) Squeeze your back muscles and hold this position for a count of one second.
9) Then, inhale as you slowly lower your torso until your arms are straight again.
10) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your elbows close to the sides of your body and do not allow them to bow outward.
Gear Advice
For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 |
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