Seven Postures To Improve Your Pulling Strength With OverComing Isometrics
Context
Last week and in another post I covered overcoming isometric exercises you can use to improve your pressing strength. In this one, I’ll do the opposite.
These days almost everyone has some type of muscle imbalance. To put it simply a muscle imbalance is where certain muscles on your torso or limbs are more active than others. One is tense while the other is loose. This overtime will create unnecessary pain and could possibly lead to injury. Imagine walking around with tight hamstrings all time. It’s like that cart you get from the store where one of the wheels is busted.
The main culprit I believe is lifestyle. In ages past, we would be farming, building cabins, walking around the woods, and generally using our bodies as a unit. Now in modernity we barely go outside, we get in our car and sit for however long it takes us to get to work, sit at work leaning over your desk for most of the day, get back in the car and sit on the way home, and repeat that all the next day. The nature of our work and modern society can’t be helped but there are various tactics we can use to set our bodies aright.
When studying for a personal trainer certification and then working in a big box gym we were trained to look for what is called the, “Upper Cross Syndrom.”
It’s an upper body posture where the shoulders are constantly forward as well as the neck. One’s chest and front neck muscles are overly active while the muscles on the opposite side are loose and somewhat non-active. It was important to identify this muscle imbalance and use it as a way to guide prospects into buying personal training.
“I’m here to help, buy this package personal training deal!!!!!!”
But seriously I enjoyed the clients I got to work with while I was at a gym. However, there were times we were being forced by higher-ups to pressure folks into a purchase that they were not interested in. This was not my cup of tea.
Anyways, there are various stretches one can use to over time alleviate these muscle imbalances. I for one am not big on stretching for several reasons some of which I’ve covered and some I’ll get into later.
The main purpose of stretching is to relax the muscles and prevent injury before some type of physical effort. If the muscles is tight aka overactive we are forcing them to relax which will take a couple of minutes to do. However, I believe there’s a better way to tell a muscle to relax, one of them is simply by telling the opposing muscles to activate/step it up. This repeated activation of the opposing muscle(s) over time will teach your nervous system to operate in a better equilibrium.
This equilibrium is better known as Neuromuscular efficiency which is the ability of the nervous system to recruit the proper muscles to exert force and stabilize the body in multiple planes of movement. This is why I value progressive calisthenics over machines in that if you are progressing in your pushing, pulling, and squatting exercises; not only have you become stronger but your muscles will work better as a unit. The result of this is little pain and discomfort with almost anything you do. The strengthened muscles that come from working a machine(properly) are of great benefit, but how well does it prepare your body to move through space with adequate balance?
Additionally, this is why I find Maxick’s Muscle Control training to be advantageous as well.
Overcoming Isometrics can be used as a tool toward this goal of better muscle balance and not everyone has a pull-up bar at home, nearby, or something to use for bodyweight rows. Therefore, having a wide range of options to train your pulling muscles with little equipment will aid one towards better back development and curing upper cross syndrome.
Resolution
After all the rambling here are a few overcoming isometrics to train your back/pulling muscles.
1 - Rear Delt Towel Pull Series
This can be performed in three different positions or more if you want. Start off by grabbing the towel with your fists close to one another keeping your shoulders low and conduct a contraction for 8 seconds pulling outwards. Relax, then do it once more at a semi-wide angle then one wider than that.
2- Pillar Rear Delt Press
Start off with your arm crossed over with your hand in a fist. Press in the direction of the arm you are using. Right arm press right/left arm press left.
Then, position your body so that your pressing arm is outside/beyond shoulder width and press.
Then, Position your body yet again so that your arm is almost out to the side but not quite, and press.
3 - Lat Press Down
This can be performed standing up or at a desk. Keeping your arm, or arms out straight press down for an 8-second contraction. You will feel this in your abs FYI. Based on the surface you’re pressing down into one arm might be advised so that you don’t break whatever you’re performing the isometric on ;).
4 - Body Lat Press
Place a fist down at your hip and press into your body.
5 - Extended Lat Press Down (One arm or two)
Lying on the ground keeping your arms, or arm out straight, press into the ground for an 8-second contraction. Now that I think of it this can be performed against a wall with one arm if you’re not comfortable being on the flloor.
6 - One-Armed Towel Bicep Curl
Griping the towel in a hammer position curl at three different joint angles for an 8-second contraction each. Ensure when curling that your elbows on the curling arm are at least in line with your sides but having them somewhat forward would be best. The further back you elbow is the less your bicep will be called into play.
7 - Standing Towel Pull
A pulling isometric that will incorporate more of the whole body. Tie or wrap a long towel around a stable object and try to pull for an 8-second contraction. I usually keep my feet spaced apart for balance. Think of this exercise as preparation for your next tug-o-war event.
As you see there can be slight variations with this. Play around with it and make it your own. I find overcoming isometrics where the entire body is incorporated more beneficial as it trains the body as a unit.
Maneuver Plan
The metabolic cost of overcoming isometrics are very low. So if you want to combine them with whatever routine you are doing for added strength I would encourage it.
Or, if you want to employ some of these isometrics throughout the day to boost your alertness/fight back against the effect of sitting at a desk be my guest. Pick a handful of the above isometrics and use them throughout the week and write it down in a log. If you find that a different foot or hand placement works better for you write it down in a log and stick with it each of our bodies are different. I believe the more creativity one pours into their workouts the more one’ll receive benefits from them and that’ll breed more consistency.
Looking Ahead
If you’ve made it to the end thank you for taking your time and reading through this info and my ramblings. Let me know what info you’d like me to cover in the future.