Vertical Pull

• 1. REGRESSION: PARTNER BENT OVER LAT PULL


  1. Have your partner stand in front of you while holding the middle portion of a long band

  2. Grab the band

  3. With your feet shoulder width apart and knees slightly bent, lower the torso towards the floor

  4. Extend the arms past your head and have your partner provide resistance
• Procedure


  1. Against your partner's resistance, slowly pull the band towards your shoulder

  2. Return to the starting position with control
• II- STANDARD: MODIFIED PULL UP

  1. Hang a long towel or band from a low bar (or use a suspension cord)

  2. Sit underneath the bar with the knees bent and feet flat on the floor

  3. Grip the towel high enough so that the arms are fully extended
• Procedure


  1. Pull the body up leaving the hip off the floor and until your chin goes past the hands

  2. Keep the upper body in an upright position

  3. Hold, then lower the body back to the starting position
• Modified Pull Up


  • Use the legs for assistance
  • Extend the legs for greater challenge
• III- PROGRESSION: NEGATIVE PULL UP

  1. Hang on a bar using a supinated grip and with the elbows flexed

  2. Keep the chin above the bar
• Procedure


  1. Slowly lower yourself with control by counting for five seconds

  2. At the end of the count, your arms are fully extended with your body suspended over the floor
• PULL-UP


  1. Grasp the bar with closed pronated grip slightly wider the shoulder width apart

  2. Move up to the bar to place it on top of the anterior deltoids and clavicles

  3. Fully flex the elbows to position the upper arms parallel to the floor
• Procedure


  1. Pull the body up until the head clears the bar

  2. Use only the shoulders, back, and arms

  3. Avoid using momentum by swinging with the legs

  4. Hold, then lower the body down in a controlled manner until the elbows are locked out and the arms are totally straight