WHAT IS IT FOR:
At Train P3 we use this exercise to assist or improve a vertical pull pattern. We use it with clients who require a little assistance in a pull up or clients who have limited range of motion in their shoulders. We aim to keep the trunk as vertical as possible and use light assistance from the legs. This can also work as an added challenge to people with limited shoulder mobility. The posterior tilt of the pelvis puts extra tension on throracodorsal fascia and adds a stretch to latisimus dorsi muslces. For some this variation can be slightly more difficult than a chin up or a pull up and more targeted in the lats and muscles around the scapula.
Check out a TRX Assisted Pull Up, challenging vertical pull variation for increased range of motion and a stronger pull up #TrainP3 #TP3EOW! –Tweet this
HOW TO DO IT:
Set up a suspension system, like a TRX or Gymnastic rings, arms length above your head from a seated position. Set up a box or a bench a few inches closer than leg length away. Grab the straps and place your feet on the bench. At the bottom you should feel a stretch with your arms fully extended and hips hovering above the ground. Maintain an upright trunk with hips directly under your shoulders and hands over your ears. Push your armpits forward to experience a more complete stretch in your shoulders and lats. Maintain this vertical position of your trunk as you flex your arms and pull your chest towards the handles. Do not let your hips travel forward as this will start resembling a row. Make sure to complete full range of motion and touch your chest to the handles at the top and get a full stretch at the bottom of this movement. Use your legs to push away from the bench to maintain a vertical angle and drive your heals down into the box for a little assistance. If no assistance is necessary and you want to make this exercise harder, lift your feet off the bench and maintain an L-Sit.
WHEN TO USE IT:
At Train P3 we use this exercise as a progression or regression in place of our vertical pull pattern. We typically perform three to five sets of 5-12 repetitions.
Do you have a variation of this exercise? Share it with us below or on our Facebook page.