![]() But if your body isn’t shaped optimally for dragging a barbell up your front, or if you don’t have the wrist strength or attention to form you need to keep your wrists from yanking dangerously upward at the top of a lift, then dumbbell upright rows might be your new best friends. Some folks use barbells or EZ bars for upright rows, and that’s cool. ruigsantos/Shutterstock Dumbbell Upright Rows Happily, there is some overlap between the two - what’s good for your traps tends to be good for your delts - and there are also some excellent pulling exercises that give a lot of direct attention to the rear delts. You’re excited to get started, but you associate pulling with back exercises, not shoulders. Protecting your shoulders by building them rather than neglecting them when the rest of your body is getting so strong can give your big three huge boosts. Upper body pulls might not be any of our competition lifts, but pulling is still such an incredible way to strengthen your shoulders and protect yourself from injury.īecause you’re not paying enough attention to lifting mechanics if you think strong shoulders don’t stabilize your bench press, powerful traps don’t get your deadlift off the ground, and solid shoulder mobility doesn’t help lock the bar on your back for a squat. Photo By hurricanehank / Shutterstock Protecting Your Shoulders As A Powerlifter (Of course, check with your doctor first.) Literally pulling your body backward, movements that encourage your shoulder blades toward each other, stimulate strong muscle activation across the lats, traps, and delts.īy reinforcing the strength of the core and upper body, pull exercises also stabilize your entire body, allowing you to become an even more efficient transmitter of force - and the more efficient you are at transmitting force, the better lifter you’ll become at the squat, bench, and deadlift. Even if you have histories of shoulder injuries and impingements that have made vertical pushes and pulls risky for you, there are plenty of shoulder-strengthening horizontal pulls you may well be able to do. In a world where we sit over computers and hunch over our phones more often than not, upper body pulls are all-important. Romanian Deadlift Guide Benefits of Upper Body Pulls That makes a lot of sense: there’s really nothing like ripping a loaded barbell off the platform.īut if you’re a powerlifter and you’re not programming plenty of non-deadlift pulls into your routine, you might really want to make some adjustments. ![]() When you’re a powerlifter and you think of pulling, your brain is most likely going to head right into deadlifting.
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