The Importance of Pull Ups and Vertical Pulling Strength and What it Does for the Body
Pull ups, a staple in the gym, but avoided by most people like the plague. Why
Because most people cannot do pull-ups as they are not sufficiently strong at vertically pulling. Simple as.
What does this mean?
Well, firstly, it means the upper bodies posterior musculature is not strong enough.
Strong enough for what?
To ensure an optimal and efficient standard of mobility, stability, posture, muscle mass, and biomechanics throughout life.
What does a sub optimal or inefficient standard of vertical pulling strength and the relevant musculature lead to?
Firstly, one of the primary joints of the upper body, the scapula, becomes insufficiently supported. This leads the scapula, a joint which requires high levels of stability to recalibrate its function from a joint requiring and providing stability to a joint that requires and provides mobility.
This recalibration of the joint's function comes at the expense of both the gleno humeral joint and the thoracic spine. Both of these joints should be providing the body with high degrees of mobility, however, the recalibration of the scapula causes them to lose their mobility and provide the upper body instead with the stability it so desperately requires.
Now, a gleno humeral joint that no longer has adequate mobility will lead to poor posture and an over reliance on the elbow joint.
Over reliance, and therefore, overuse of the elbow joint leads to pain. It is effectively a smaller joint doing the workload of a bigger joint (the shoulder).
Likewise, a thoracic spine that no longer has adequate mobility will lead to poor posture and an over reliance on the lumbar joint.
Over reliance and overuse of the lumbar joints limited mobility capacity leads to lower back pain, ranging from sciatica andd arthritis to herniated discs and osteoporosis.
To offset the risk of the aforementioned issues, I advise people to adhere to what I term the optimal standards of strength.
What is the optimal standard of strength?
The optimal standard of strength is my humble and experienced opinion of the basic levels of strength that typically offsets and prevents the typical bio mechanical issues in the body. It is based on the Strength to Bodyweight Ratio (SBW Ratio) which calculates a persons strength relative to their bodyweight.
I'll repeat that again but in different terms. The optimal standard of strength is the standard of strength that, if maintained, will prevent the vast majority of the body's typical atrophy related issues over time.
Optimal Standards of Strength to ensure efficient Mobility, Posture & BioMechanics for men and women (aged 18-45) are as follows;
Male Standards
Vertical Pull: Bodyweight x 5 repetitions
Horizontal Push: Bodyweight x 1 rep
Squat: Bodyweight x 1 rep
Hinge/Deadlift: Bodyweight + 50% of the Bodyweight x 1 rep
Female Standards
Vertical Pull: Bodyweight x 1 repetitions
Horizontal Push: 50-70% of Bodyweight x 1 rep
Squat: 75%-100% of Bodyweight x 1 rep
Hinge/Deadlift: Bodyweight + 25% of the Bodyweight x 1 rep
Or, in other numbers and assessments;
So, how to get stronger when vertically pulling?
Well, there is the lat pulled on machine which you've probably been using for years. But we both know that hasn't got you any closer to successfully achieving multiple pull-ups, despite its many fancy and varying grips, handles, and gizmos.
What you need to do is get off the lat pulldown machine and get on to a free bar as soon as possible. Typically, with a client, I begin their vertical pulling training by having them begin with an isometric flexed arm hold above a bar.
What is this?
This basically means a client, using a supinated grip, jumps above a free pull-up bar and holds themselves in position for ten seconds.
By developing sufficient musculature at the top of the pulling Range of Motion, a client progresses with their vertical pulling strength faster than on a machine as they are exposed to their own body weight swifter.
With this exercise in mind, i have clients aim towards 10 sets of 1 repetition with a 10-second hold at the top of each repetition.
This acts as the foundation on which to build their upper bodies' vertical pulling strength.
Over time, and with progressive overload, this will rapidly help a client achieve the Optimal Standard of Strength to ensure their upper body's mobility, stability, posture, and bio-mechanics.
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