Hanging Holds Depression-Elevation Glides

Hanging Holds Depression-Elevation Glides

Upper Body: Vertical Pull
Corrective
Level: 2
Target Action: Dynamic
Upper Body
Kit: Chin Up Bar
Play Video
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 Corrective Theme is the initial phase of a 4-part movement hierarchy. This Theme contains exercises which promote good movement quality first. Here we expose range of motion deficits & poor coordination that will derail progression & transfer of training. Exercises in the Corrective Theme stimulate reflexive stabilisation in optimal postures at priority joints with dynamic control that will scale to support more complex exercise variations.

PROGRESSION-REGRESSION LADDER

Hanging Holds in Depression
Hanging Holds in Depression
Upper Body: Vertical Pull
Corrective
Level: 1
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 Depression (Underhand Grip)
Chin Ups from Depression (Underhand Grip)
Upper Body: Vertical Pull
Challenge
Level: 7
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 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
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