You Need To Do More Pull Exercises. Here's How To Condition Your Pull Posture To Make Them More Comfortable.
I hated doing them also, until now
For me, and others I see at the gym, doing "pull" exercises is not common. Not as common as "push" exercises.
The "pull" that I don't look forward to is bent-over rows - in whatever form. They pull at my hamstrings.
A simple "natural movement" has helped me be more willing to do more bent-over rows. That's important because we all need more balance between push and pull.
Here's what I learned, and now do daily.
I believe that fitness for "living longer better" - which is what motivates me to exercise - is to pay attention to full-body functional movements.
You might say, these are the fundamental human movements. Getting stronger at these, with more flexibility, balance and muscular endurance is the basis of being able to live independently for longer.
What are they? That's often debated.
Five fundamental human movements
Different people give different versions of the fundamental movements. That said, they all have a common "core" of actions.
The ones I regard as fundamental are:
I needed to pay more attention to pulling. Most people do.
While the gym bros are renown for their rounded slumped shoulders from excessive pushing exercises, I see more and women the same now.
That's a pity, as it is an ugly outcome of their good intentions and hard work. More than that, it's an imbalance that you don't want to carry into your later life.
Hip-hanging - conditioning your pull posture
Here's the way I have brought more pulling into my routine.
It starts with bending by hanging at the hip.
Hanging at the hip will:
The movement models the stance used when you are doing barbell bent-over rows. It is an unloaded compound movement.
It's easier to do than describe
Don't be put off by the 13 steps described above. This is a very simple movement.
The extent of the description is necessary to ensure that you don't risk injury and follow the proper form. Distorting the spine when bending loads the discs and can cause damage.
The most common mistake in bending is to round the back. Keep your spine straight.
By doing this daily, I have found that my discomfort in doing bent-over rows has diminished considerably. Probably because it has made my hamstrings more flexible, and also added muscular endurance to my whole posterior chain.
It can do the same for you. That will make you more comfortable to include more "pull" exercises into your training, which will better balance your body.
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Since I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter