Prone Pulls on SL Glute-Ham Raise

Upper Body: Horizontal Pull

Mastery

Level: 12

Target Action: Dynamic

Upper Body

Kit: GHR

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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.