190120 Line of Push/Pull Principle
By: Daniel Pare, N.C.C.P., C.S.O.
It is always a pleasure and an honor to write strength training articles for Danny O’Dell and his Explosivelyfit blog.
I am returning with another and maybe different view about exercising in general. The line of push/line of pull training principle seems to have been forgotten as soon as a trainee picks up a barbell. Most trainees do not approach their training programs with that in mind.
Do you want to be successful and achieve results when you train? The line of push/line of pull training principle should be considered. How does it work and how do you apply it? It is a fairly simple concept. Everything must be in line whether you are doing a pulling exercise or a pushing exercise.
Here are a few examples of pushing exercises:
-Triceps push down
Squat -Close grip bench-press
Here are a
few examples of pulling exercises:
Lat pull down -Barbell curl
Deadlift -Chin ups
Regardless of the exercise you are doing you must take into consideration or respect the line of push or the line of pull training principle.
The line of
Let’s look at the lat pull down. Most trainees strongly believe that a wide grip on the bar will allow the lats to grow wider! What one needs to realize is that the most efficient way to actually do the lat pull is to have a close to medium grip and bring the bar down to your chin/upper chest. The elbows should be tucked in towards the lats and not back. You will also realize that when you bring the elbows too far back you will lean back. As soon as you do that you are out of the line of pull.
The line of
Let’s look at the bench-press. The same situation applies. All limbs must be in line. The hands must be in a straight line with the wrists, followed by the wrists with the elbows and so forth (See the Ultimate Bench-Press manual by Danny O’Dell MA., C.S.C.S. *D). What you are looking for is the most efficient line of push for greater results.
Before you even begin an exercise make sure you are position properly. If you are squatting and your hands are not centered on the barbell prior top position yourself under the bar, the barbell will not sit properly on the upper traps and therefore, you will not be pushing evenly. The same applies to feet positioning. This can also be caused due to poor flexibility.