- Hey coaches, today I
want to chat with you
guys on the pull-up.
So last week I was in the gym with Georgia
and I noticed a little bit
of a discrepancy in the
upper back when she was doing pull-ups
and we walked through
some fixes and she was
ultimately able to fix that so I just want
you guys to try this.
So I'm gonna have Georgia
jump on the pull-up bar
and I want her to
demonstrate a couple reps how
you demonstrated your pull-ups last week.
So, you'll notice that
there's a little bit of upper
trap engagement there.
You can kind of see that
she gets stuck in the middle
and has a issue going to the top.
So, a couple things or a
couple fixes that I would
try with your clients,
number one I would just
give a really easy queue, I
would be like, hey Georgia,
I just want you to look up
and think about activating
your lats squeezing them
together as you pull your
body to the bar.
So give me a rep there.
Good and back down.
One more.
And back down.
Good.
So, left or right that looked really good
and that's all we needed for Georgia.
Lastly, we kind of just
chatted what was actually
going on, how she was
activating her upper traps
and those lats were nowhere to be found.
If that doesn't work I want
you to try something else.
What we walked through or
talked through last week
was some things that
you could do before your
pull-up session just
to make sure everything
is nice and activated and
you're using the right muscles
as you go to perform the pull-up.
So what I'm going to have
Georgia do is perform
single arm banded rows
and I want her to really
focus on, if you could
turn this way, I want her
to really focus on activating the rhomboid
and I want her to also focus
on using the lower lat.
So I would give her a tempo
of like two, one, one,
three, right, so two
seconds here, one, one,
and I want you to hold
that and squeeze it for
three seconds, give me
a couple reps there.
Good.
So keep going Georgia but
what I want you to focus on
in this next rep is
actually bringing the lat to
the insertion of the muscle.
There you go.
Good and then back,
awesome, thanks Georgia.
So think about doing that.
If you see the upper trap
fault in the pull-up,
I know we see that all
the time in our coaching
practice but just a little
tip for you guys to try.
