Either widen your grip or use a lighter band. If you feel the urge to lean backward or arch during band pull aparts, in all likelihood the band is just too heavy. Stand up tall and only pull the band backward, it’s not about “completing” some arbitrary number of reps, it’s about doing it right. These are probably the same people who stick out their necks to touch the ground on pushups while barely bending their arms. Except for the part where you didn’t even really do it all you did was lean your weight around instead of engaging any upper back muscles. Leaning backward or arching your back brings your chest closer to the band, effectively reducing the range of motion to “complete” the rep. Avoid these common mistakes: Shrugging your shoulders If not done correctly, band pull aparts are pretty much useless. Certain exercises have a lot more to think about, and will still be somewhat beneficial even when they’re not done perfectly. Resisting the eccentric portion of the band pull apart is equally as important as the pull apart itself.īand pull aparts are an exercise that you can and should master. Don’t let this happen, be in control of the band the entire time. When the band is drawn across your collarbone it will be at peak tension, and the tendency will be to let the band snap you back to the beginning. The width of your hands doesn’t actually matter so long as you can use a large range of motion and appropriate band tension. If the band is very heavy, take a wider grip to reduce the tension. If using a very light band, have your hands closer together for more tension. The width of your hands is dependent on the tension of the band.To engage your upper back muscles, imagine trying to squeeze a pencil between your shoulder blades.While controlling the band, begin to release it in the exact opposite path back to the starting position allowing your shoulder blades to separate and your hands to come forward.Pull the band at a slightly downward angle so that it ends up drawn across your collarbone with your hands outstretched to either side of your body.Begin to pull the band apart by squeezing your shoulder blades together.Your arms are straight, and will remain straight the whole time.Use a pronated grip (overhand grip, palms facing the floor). Stand up straight and hold a band out in front of you.Even then, I’m sure even someone who understands those anatomical terms would find a way to misinterpret that… oh the wonders of language.īand Pull Aparts Step-by-Step Instructions So maybe the perfect name would be: Standing Pronated Grip Straight-Arm Rhomboid/Mid-Trap/Rear-Delt Band Pull Aparts. Of course there’s more nuance than just that. Thankfully, that is not the case for band pull aparts.Īs the name implies, you’re pulling… the band… apart. Bulgarian Split Squats anyone? Somehow the fitness community has accepted that “Bulgarian” refers to elevating your back leg. Many exercises are given silly names that don’t really tell us what they are or how to do them.
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