Welcome to day 3 of the combo pullup progression. Today we are introducing the Lawn-Mower Pull!
The Lawn Mower Pull is the first unliateral movement in the Pullup progression. Unilateral exercises use one side of the body, such as one arm or one leg. They help to eliminate strength imbalances between extremities in the same movement pattern.
Exercise 3: Lawn-Mower Pull
Tips
Stand facing the machine in a split-stance posture. Hold the cable handle with the opposite hand (to your front leg). Start in a split-stance squat position, holding the cable at a 45 degree angle.
As you stand up, rotate slightly, pulling the handle to the bottom of your rib cage, squeezing the same-side down and back. Pause.
Return slowly to the start position. Repeat for the prescribed number of reps, then switch sides and repeat on that side.
Remember, stretch your lats and shoulders in-between sets for best performance.
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Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s athletes have won 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. Megan Fischer-Colbrie works as the Sports Science Editor at BridgeAthletic. Megan was a four-year varsity swimmer at Stanford, where she recently graduated with a degree in Human Biology.
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