BAS pull (horizontal)
In most cases, investment in the world of horizontal-pulling is initially concerned with development of fundamental neuro-muscular efficiency, or “NEURAL-DRIVE”, in the scapular-musculature. As with ‘SASS pull’ contexts, which emphasise development of scapular-retraction/depression under load (or, more simply/accurately, “resisting/producing” force against gravity), BAS horizontal-pull takes this one step further by INTEGRATING it into a wider dynamic, pulling-chain (i.e. including the arms).
In application, this is represented by the most fundamental bodyweight ‘Row’ context, in which support from the feet on the floor both establishes the horizontal-pull direction as well as its characteristic quality of being easily scalable for a wide range of strength-capacities, at every stage of the journey. In order to express this maximal-strength through a FULL range, however, we return to the potential of the scapulae to express their FUNCTION of scapular-retraction/depression toward developing the foundations for an optimally-“UNIFIED” upper-body pulling-chain.
LEARN MORE (subscriber-only):
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Unilateral rope-row
THE WHAT:
Unilateral (1-arm) pulling contexts practiced with a rope. The 'AR/anti-rotational' context emphasises scapular & spinal STABILITY, as both work hard against the innate tendency for the body to ROTATE at both the top and bottom of the pull.Resistance against this naturally-inclined pa...
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'Rope-rowing'
THE WHAT:
An introductory, bilateral 'rowing' context to accustom the practitioner to pulling, with a rope. The 'AR/anti-rotational' context emphasises scapular & spinal STABILITY, as both work hard against the innate tendency for the body to ROTATE toward the rope in the top of the pull.Resist...
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Bodyweight bar-row
THE WHAT:
A fundamental rowing context for horizontal pulling development, using a fixed bar. Whilst not as 'ergonomic' as performing the 'Ring-row', in general a deeper incline, and therefore more "load", can be used.This is firstly because of the greater neuro-muscular recruitment (i.e. integ...
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The fundamental 'Ring-row'
THE WHAT:
A most fundamental context using the gymnastics rings for developing horizontal pulling-strength, mechanics, and scapular-function. In the initial instance, the 'ring-row' is NOT used as a strength-development drill in the sense of "raw-strength".Rather, its used toward developing NEU...
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False-grip (FG) ring-rows
THE WHAT:
A basic ring-row (HORIZONTAL pull) variation performed using a 'false-grip', for the purpose of its strength & conditioning either preparatory to, or in conjunction with, false-grip VERTICAL-pulling contexts.Note that a false-grip SHORTENS the distance required to pull the THUMBS-TO-C...
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Ring-row variations (shoulder-stability)
THE WHAT:
Shoulder & scapular-stability development drills using bodyweight and the convenience of the gymnastics rings, they are ultimately variations of the ‘Fundamental ring-row'. As such, global body alignment (essentially a straight-line from head to heels) is maintained in all drills.LEAR...
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Isolated ring-curls & extensions
THE WHAT:
"Isolated" contexts, in that they move around a single hinge-joint (the elbow) with a bent-arm push or pull motion. Their practice is namely toward conditioning of the elbow-tendons (i.e. attachments of the biceps and triceps), meaning that it can also be used as part of a focused progr... -
Pelican-curl ecc. & reps (piked & straight)
THE WHAT:
A potent strength-development frame for exploring bent-arm pulling strength in shoulder extension, a movement pattern rare to find outside of gymnastics-strength contexts).For this reason, you should PRACTICE WITH RESERVATION & CAUTION, starting submaximally until you are confident in...
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Unilateral pulling contexts (rings)
THE WHAT:
Contexts for developing experience in unilateral (i.e. 1-arm) pulling, using the gymnastics rings. Whilst their practice can contribute to identifying and "unifying" strength discrepancies between sides toward supporting "structural-balance", from a more general perspective, practice of... -
The 'Stick-row'
THE WHAT:
A rowing context using a stick, challenging your structural awareness as well as pulling strength & mechanics. As you progress, the movement should become EASIER, and not harder, in the ongoing effort toward EFFICIENCY development in your pattern.LEARN MORE (subscriber-only):
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