![]() ![]() The bench pull will be depicted during this column, with the knees extended and the legs and feet resting comfortably on top of the bench they will remain motionless throughout the exercise. Clients can choose the position that is most comfortable. The bench pull technique has been frequently described with the legs resting on top of the bench but also can be performed with the knees bent slightly and the feet resting on the floor. The head, neck, and trunk remain rigid and motionless throughout the exercise with all motion occurring within the scapulothoracic (between shoulder blades and upper back) spine region, glenohumeral (shoulder) joints, and elbow joints. Although alternatively the head and the neck also can rest comfortably on the padded bench surface in a rotated to one side position ( 2–5,7,9,10), the former head and neck position will be depicted in this column. The head and the neck are held in a comfortable, neutral position with the chin resting lightly on or just off the edge of the padded bench surface. A prone position with a level, head-to-tailbone alignment is maintained on a flat, elevated, padded training bench. Proper alignment in the starting position is fundamental to performing all rowing-type exercises. The onset of injury-related pain warrants the termination of exercise and immediate client consultation with a physician, physical therapist, or other health care provider. The use of safety collars should be encouraged whenever weight plates are on the bar. Clients’ motion and control with a loaded bar should be identical to when they lift with an unloaded bar. Clients should demonstrate proper exercise technique and control before increasing the amount of weight to be lifted. Clients should be screened for and free of musculoskeletal injuries before performing this exercise. Optimal viewing of the pulling and lowering phases of the bench pull can occur when observing anteriorly (from the front), laterally (side), and posteriorly (back). Similar to the standing barbell row, which was previously featured in the Do It Right column ( 12), the bench pull exercise is instructed with close supervision but not spotted directly as with exercises like the barbell squat or bench press. Till and colleagues ( 5) used a 5-foot barbell while assessing 1-RM bench pull strength in English academy rugby league players. To enhance safety, and effective learning, lifters unfamiliar with performing the bench pull should use either unloaded or lightly loaded barbells to learn the right body position and to develop proper exercise technique. The barbell is safely raised from and returned to the starting position, respectively, in a controlled manner. The pulling and lowering phases are preceded and followed by the starting and ending positions with the barbell hanging just above and perpendicular to the floor with the elbows fully extended. The bench pull is a two-phase exercise consisting of the upward pulling and downward lowering phases. ![]() Figure 1:Īnterior and posterior muscles activated. The bench pull exercise is shown in Figure 1. Lifters should be free of neck, shoulder and back pain, and those with a history of neck, shoulder, or back pain should consider an alternative exercise to the bench pull. Because of the strict nature of the exercise, proper teaching, posture, and exercise techniques are warranted. Because of its relative simplicity, it is considered a basic exercise that can be taught to novices however, it can be an appropriately challenging exercise for more highly trained athletes and clients as well. It also has been used as an assessment of one repetition maximum (1-RM) upper body pulling strength and power ( 2,3,5,6,8–10). It has been commonly prescribed in “periodized” strength and conditioning programs for elite rowers, kayakers, sailors, swimmers, and rugby league players ( 1,2,4,5). The barbell bench pull exercise, a variation of the barbell row, is a multijoint upper body exercise that can be performed by athletes and nonathletes for improving strength of the posterior shoulder girdle, back and elbow flexor muscles ( 1,2,4–7), and upper body pulling ( 1,2,4) and pushing ( 8) power. The barbell bench pull is often performed as a means of enhancing upper body pulling strength, power, and endurance ( 1–5). The barbell bench pull is a compound, multiple joint upper body exercise intended to increase strength of muscles within the upper and middle back, posterior shoulder girdle, and anterior elbow joint ( 1–5). ![]()
0 Comments
Leave a Reply. |