Pullover

June 28, 2016

 

The pullover tends to be forgotten. But I want to revisit it because it is a quality exercise appropriate for most populations. Several muscle groups are put to work here. The arms are the only moving part, but the rest of our body provides stabilization. To start, our shoulders and upper back are flat on a bench. Heels are on the floor, under the knees, which are slightly wider than shoulder width. Hold a dumbbell overhead between two open palms. Keeping the arms straightened, reach overhead until you feel a stretch in the lat or until you hit your end range of movement. The pullover is a pretty straightforward exercise. Still, we may lose track of the way our body is engaged. The hips and core are easy to let disengage during the pullover. This is easy to see because the hips will sag to the floor, making the ribs flare out. From neck to knees, we want to maintain a straight horizontal line. For this to happen, we have to keep our glutes and core tightened throughout the entire movement. Try to make the ribcage connect to the hips, like one solid block of mass. However, this is not always easy or even possible for some of us. No worries, I love regressions. Let’s head to the wall. Heels are on the wall, in line with the knees. And our butt is going to be a little closer to the wall than our knees. Our spine is going to stay nice and long as we keep our lower back on the ground and force that hip tilt to bring those abs into the equation. This position should be kept engaged throughout the pullover movement. Doing the pullover on the ground may be the only option for some of us, but it also serves as an external guide to keep the body engaged and aligned properly while learning this exercise.

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