Getting Down with the Pull Up
NWCF / Kinetic Sunday Clinic Recap
One of the most universal skills of fitness is the pull-up. We grind for months to build the strength necessary to achieve one, twenty, or just enough beat our friends in a little impromptu competition.
The pull-up is beautiful exercise, and combined with the kip, can really showcase the art in human movement. The challenge the beginner athlete may face is not knowing where to start, or when is the right time to take things to the next level. If we progress from a strict movement to a more advanced version too soon, we risk the chance of injury, and therefore, potentially sidelining ourselves and not making any gains at all.
That’s why Northwest CrossFit and Kinetic Sports Rehab partnered up to put on a power-clinic to help athletes find out where they were in the pull-up progression series, and build the confidence to know when is the right time to take that next step.
The Pull-Up Clinic was broken up into 4 parts:
1. Anatomy of the shoulder complex. Including the rotator cuff muscles, role of the shoulder joint (Glenohumeral Joint), the importance of scapular positioning and movement, and how faulty rib cage positioning can lead to energy leaks in the chain….kinetic chain 🙂
2. Sean demonstrated five active movements to warm up key stabilizers around the shoulder complex and core (see below for videos of each warm-up).
3. Lamarr (NWCF Coach) showcased exercises to promote core activation and body positioning cues during the pull-up progression.
4. The meat and sweet potatoes. Lamarr going over the most basic, but important to master, strict pull-up, to the most advanced chest-to-bar butterfly.
5 MOVEMENTS TO WARM UP FOR PULL-UPS
This 90 minute Power Clinic was two-parts education and one-part awesome. Lamarr, Dr. Lisa and Sean made sure all questions were answered and why we must never stack fitness on top of dysfunction. There was even multiple athletes achieving their very first strict pull-up or their first Chest-to-Bar Butterfly. Boom! It was a blasty-blast of a time and we can’t wait to host our next one at Northwest CrossFit – Bellevue this upcoming January.