Bench Pull with Dumbells with Protraction

Bench Pull with Dumbells with Protraction

Upper Body: Horizontal Pull
Mastery
Level: 11
Target Action: Dynamic
Upper Body
Kit: Bench Pull
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The shoulder is a highly mobile joint and is often the victim of poor posture, low levels of strength and poor transfer of energy through the kinetic chain. Horizontal Pulling often builds directly on Scapula Skills learned in the Horizontal Pushing Category and is used to immediately challenge coordination under a Distraction Load which tries to pull the athlete out of good positions or all the athlete to demonstrate good eccentric muscle strength and control under load. Exercises in the Horizontal Exercise Category are chosen for their ability to develop the muscles of the upper back which are important in the deceleration of the arm and dissipation of high forces during ballistic sports movements like throwing. Key exercises in the Horizontal Pull Category include bent over rows, single arm rows and bench pulls.
What series of strength exercise would, if performed optimally, demonstrate the extremes of human movement and maximally test local and global stability strategies with high relevance to sports performance? The Mastery Theme houses these exercises across all 14 Exercise Categories. The most extreme demands of multiple Exercise Categories completely converge leaving absolutely nowhere for movement deficiencies to hide. These exercises demonstrate an exquisite balance of strength, flexibility and reactive stability and represent elite movement competency in a gym setting.

PROGRESSION-REGRESSION LADDER

Laying Protraction-Retraction Glides
Laying Protraction-Retraction Glides
Upper Body: Horizontal Pull
Corrective
Level: 1
Laying Row in Retraction
Laying Row in Retraction
Upper Body: Horizontal Pull
Corrective
Level: 2
Laying Row with Protraction
Laying Row with Protraction
Upper Body: Horizontal Pull
Corrective
Level: 3
Retraction-Protraction Glides Against the Wall
Retraction-Protraction Glides Against the Wall
Upper Body: Horizontal Pull
Corrective
Level: 1
Row Against the Wall in Retraction
Row Against the Wall in Retraction
Upper Body: Horizontal Pull
Corrective
Level: 2
Row Against the Wall with Protraction
Row Against the Wall with Protraction
Upper Body: Horizontal Pull
Corrective
Level: 3
Supine Row in Retraction
Supine Row in Retraction
Upper Body: Horizontal Pull
Fundamentals
Level: 4
Supine Row with Protraction
Supine Row with Protraction
Upper Body: Horizontal Pull
Fundamentals
Level: 5
Single Arm Row in Retraction (knee on bench)
Single Arm Row in Retraction (knee on bench)
Upper Body: Horizontal Pull
Fundamentals
Level: 7
Single Arm  Row with Protraction (standing)
Single Arm Row with Protraction (standing)
Upper Body: Horizontal Pull
Challenge
Level: 8
Seated Row in Retraction
Seated Row in Retraction
Upper Body: Horizontal Pull
Challenge
Level: 7
Seated Row with Protraction
Seated Row with Protraction
Upper Body: Horizontal Pull
Challenge
Level: 8
Single Arm Cable Row (standing)
Single Arm Cable Row (standing)
Upper Body: Horizontal Pull
Challenge
Level: 9