Proper Pulling
We were showing the interns how to teach pulling exercises like the various forms of rows. Thought it would be of interest.
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Bill,
Should breaking it up into 2 separate motions be viewed as a short-term bridge/teaching tool with the goal to proceed to 1 seamless movement as soon as the client understands what we’re looking for here?
I also wanted to ask your quick thoughts about the rowing form depicted in the following 2 videos (each is rather brief), one depicting the seated cable row and the other a 1-arm DB row. While not aimed specifically at the mechanics at the scapula and humerus I’d be interested in your thoughts on the techniques advocated and a general risk:reward assessment. However if you don’t have a free moment to look at the clips, I understand.
http://www.youtube.com/watch?v=ZMnAkcaVty0
http://www.youtube.com/watch?v=5YFnXI8uGic
Splitting the row into 2 parts is just a teaching tool. It should evolve into one smooth motion.
Um, for most folks, the risk far outweighs the reward for the technique shown.
Rick, Bill has done a great job with this video. What makes exercises so confusing for most people is that the exercises must be selected with the end goal in mind. That goal, however, can change or vary in a single workout. Movement and muscles can be isolated and then integrated into the system. This is why it’s paramount that folks work with a professional or seek the knowledge out to prevent mistakes.
This is by far the greatest reason I as an Athletic Trainer stay busy: incorrect training!
Hi Bill, great video. i tried this with a gallon of water after i watched it and felt so much more stimulation in my upper back. Diesel crew has a variation but they retract and then pull though. Would this be good for building muscle as well as keeping healthy shoulders? And just out of curiosity how would you perform the pull up and protraction exercises like the dip?
I have never seen a pull shown this way in all my 41 years. For a guy that has a sensitive shoulder, you may have just made a HUGE difference in my workout life. Thank you – that totally makes sense after seeing it in video!
Oh, and keep up the great job – I love your work!
Joe, the same technique is applied to all forms of rowing once it become one . Assuming you’re using sufficient loads and eating enough calories, yes, you’ll build muscle. Pull-ups will be initiated similarly with retraction/depression of the scapulae.
Happy to help.
Bill,
Sorry to ask yet another question, but when you said that “for most folks, the risk far outweighs the reward for the technique shown”, even in the isolated cases where you might be inclined to say the person could get away with it, would there actually be much “real-worl” difference in results as compared to more strict versions where you don’t lean into the rows as shown in those latter 2 clips?
My impression was that if you have a guy deadlifting properly, executing pull-ups correctly, and showing quality rowing form as shown in your clip, then amazing back development would then simply be a matter of sufficient caloric intake and properly managing training stress. While I can understand the spirit of “stretched most, recruited most” that lead to the form shown in those latter videos, it seems like pull-ups and chin-ups would give you that, and then when it comes to rows, the risk (as you noted) isn’t worth any perceived reward. (I can’t imagine there being much of a noteworthy difference in hypertrophy potential between flexing forward at the hips and truck in the seated row or leaning into the 1-arm DB row and performing versions where the torso stays fixed).
Thanks again for your feedback.
Rick, I think you’ve got a pretty solid understanding.
thanks for the response Bill, so could you take me through the technique for chin ups step by step? Also, do you performed weighted dips? I know you’ve had shoulder problems so i just wanted to know how you would perform them.
Bill-
Thanks for all the great tips. Sharing your expertise is greatly appreciated. Exercise is only exercise if you do it correctly – otherwise, it is just an injury waiting to happen.
Excellent stuff.
Bill White, ATC
Textbook.
Spot on. I see way too many guys at the gym loading the shoulder instead of putting the focus towards the back. You break it down nicely. I always keep myself in check by monitoring the squeeze in my back rather than aiming to get the cable as far back as possible.
Mark Martinez,
your hyper gain test lab