rightform.blogg.se - Band resisted face pulls

BAND RESISTED FACE PULLS HOW TO
BAND RESISTED FACE PULLS FULL

Isolated movements of the shoulders moving into horizontal abduction and external rotation independent of one another has a limitation to the functional transference of this movement pattern. But my preferred setup is one that allows better room for progression to move into the band face pull apart, which I consider the at the top of this movement pattern pyramid. I often get asked about my preference to place the hands in the “overhand” position in the face pull movement as there are opposite thoughts on using the opposite “underhand” position that allows more shoulder elevation and external rotation.

BAND RESISTED FACE PULLS HOW TO

You wouldn’t be wrong, but here’s how to combine these two staple shoulder friendly movements into one highly effective exercise, the banded face pull apart… Now after going through both the banded face pull and the banded pull apart, you may be thinking that programming these two moves into your training is an easy and effective way to build pain-free shoulders that look as good as they function. Programming: 3-5 Sets / 10-20 Reps / 30-45 Seconds Rest.Control your hands back together slowly to the starting position.Squeeze your shoulders hard and flex for a split second at the end range of each rep.This small cue will ensure your shoulder blades and gleno-humeral joint work as a unit.

Instead, drive your hands as far away from each other as possible.

As you reach end range, do NOT try to drive your hands behind you.

This rotation will put your hands into a palms facing toward neutral position at end range.

As you continue to drive your hands, allow slight external rotation of the shoulders.

Smoothly drive your hands apart against the accommodating resistance of the band.

Elevate your arms so that the band is positioned directly in front of your sternum at the nipple line.

Grab the band with a double overhand grip with a hand position at shoulders width apart.

So that’s exactly what we are going to do below with detailed coaching notes just the way I teach this exercise to my athletes and clients. Though the band pull apart is a simple shoulder isolated movement pattern, getting the most out of this variation actually takes some concentrated effort and detail. By targeting the posterior aspect of the shoulder directly, this movement has worked wonders for cleaning up many linchpins of pain and dysfunction at the shoulders.įor more great pain-free shoulder variations that target the upper back and shoulders, check out THIS article that provides six unique exercises. The chronic postural demands, or lack there of, in the average sedentary occupations, in association with poor training programming ratios between pushing and pulling in association with less than ideal movement quality, makes this movement a much needed staple for the average fitness consumer to world class athletes.

Programming: 2-5 Sets / 8-30 Reps / 30-45 Seconds Rest.

Slowly control the band back out to the original position never losing shoulder stability.

Maximize the squeeze at the end range for a split second with a hard “flex”.

Keep your elbows at or above the height of the shoulders cueing the elbows to drive back.

Start with your arms extended fully at the elbows.

BAND RESISTED FACE PULLS FULL

Maintain full body tension with a neutral spinal position.Position your feet under the hip width apart and hinge your hips back slightly.Grab the band with a double overhand grip with approximately 4-6 inches between the hands.Attach the band to a rack or stable surface between shoulder and head height.Here are the tools and movement details that you need to perfect your technique and get the very most out of every single rep of face pulls in the coaching notes below. This movement fits in perfectly in the dynamic warm up, and can double as a challenging finisher as well.įor the “Rusin Shoulder Warm Up” as my friend coach Charles Staley likes to call it, check out THIS article that incorporates the banded face pull and pull apart. So yes, with the multitude of benefits that the face pull presents, this movement is a non-negotiable aspect of every single one of our performance and pain-free programs.