The pull pattern is a movement pattern that we use every day. Learning to pull correctly will improve posture, provide protection for the spine, strength the muscles of the posterior chain (the back of the body), strengthen our core.
Although there are many variations we can categorize the pull pattern into two basic movements, the row and the pulldown/pullup pattern. The row uses scapular retraction to pull the arms back toward the body. Think of pinching a penny between your shoulder blades. The pullup/pulldown pattern involves scapular rotation. In scapular rotation, the shoulder blades rotate in a semi-circular motion.
In this post, we will focus on the bent row pull pattern.
The pull pattern has several benefits including:
Setup (Bent Row)
The barbell bent row is a very technical lift so it can be tough to execute if you are new to them. In the early stages of the program the focus should be on muscle endurance which will be 2-3 sets of 8-12 repetitions. The future goal will be to build strength so increase the weight and lower the repetitions. Include variation by using kettlebell’s, dumbbell’s, and barbell’s.
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