Chin Ups from Depression (Underhand Grip)

Chin Ups from Depression (Underhand Grip)

Upper Body: Vertical Pull
Challenge
Level: 7
Target Action: Dynamic
Upper Body
Kit: Chin Up Bar
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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. Vertical Pull The latissimus dorsi are powerful muscles for athletic performance but they also have a tendency to derail shoulder stability and trunk posture by pulling the shoulder toward the hip. The Vertical Pull category is designed to harness and tame the power of latissimus dorsi with a major focus on shoulder and trunk postures to resist destructive postures and optimise it’s powerful role within the kinetic chain. That taming of Latissimus Dorsi’s power is important in all Upper Body Categories but none more so as in the Vertical Push Category in allowing Upward Scapula Rotation.
The Challenge Theme is where Low Constraints and Exercise Intensity converge to test dynamic postural control under maximal loads. Here we use an array of movement tasks to actually encourage movement skills to crumble and ask athletes to defend optimal coordination using intense load or speed. Excelling in the Challenge Theme demonstrates an extremely trainable athlete across the 14 Exercise Categories. Every % increase in strength with these techniques demonstrates an increase in robustness and readiness to perform high quality movement at ever higher standards of performance.

PROGRESSION-REGRESSION LADDER

Hanging Holds in Depression
Hanging Holds in Depression
Upper Body: Vertical Pull
Corrective
Level: 1
Hanging Holds Depression-Elevation Glides
Hanging Holds Depression-Elevation Glides
Upper Body: Vertical Pull
Corrective
Level: 2
Pull Ups from Depression (Band Assisted)
Pull Ups from Depression (Band Assisted)
Upper Body: Vertical Pull
Fundamentals
Level: 4
Pull Ups from Depression
Pull Ups from Depression
Upper Body: Vertical Pull
Fundamentals
Level: 4
Pull Ups from Elevation
Pull Ups from Elevation
Upper Body: Vertical Pull
Fundamentals
Level: 5
Chin Ups from Elevation (Underhand Grip)
Chin Ups from Elevation (Underhand Grip)
Upper Body: Vertical Pull
Challenge
Level: 8
Chins Ups to Chest (Underhand Grip)
Chins Ups to Chest (Underhand Grip)
Upper Body: Vertical Pull
Challenge
Level: 9
Muscle Up on Bar (Strict)
Muscle Up on Bar (Strict)
Upper Body: Vertical Pull
Mastery
Level: 11
Muscle Up Repeats (Rings)
Muscle Up Repeats (Rings)
Upper Body: Vertical Pull
Mastery
Level: 12
Muscle Up Repeats (Bar)
Muscle Up Repeats (Bar)
Upper Body: Vertical Pull
Mastery
Level: 12
Muscle Up on Rings (Assisted)
Muscle Up on Rings (Assisted)
Upper Body: Vertical Pull
Mastery
Level: 11
Muscle Up on Rings
Muscle Up on Rings
Upper Body: Vertical Pull
Mastery
Level: 11
Muscle Up on Bar
Muscle Up on Bar
Upper Body: Vertical Pull
Mastery
Level: 11