Coaching Cues: Improving Overhead Pulling Position We spend a lot of time focused on the approximation of rib and pelvic position with respect to lower body training. Too often however, we see it overlooked in upper body movements, particularly overhead pushing and pulling. Defaulting into a “broken” position with an anterior pelvic tilt and rib flare is an easy way to compensate for lack of shoulder flexion and anterior core stability. Correcting rib and pelvis position will improve movement of the scapula and reduce energy leaks throughout the exercise. On the left, you can see that I’ve defaulted into a broken extended position. I’m really comfortable here, but not very efficient. On the right, you can see a ‘hollow’ position. Popularized by Pavel, the ‘hollow’ position is where the rib and pelvis are stacked on top of one another. This position should feel like a plank, or the top of a deadlift or swing. Notice, there is no extension in my lumbar spine. A great cue I’ve had success with is coaching people to ‘keep their legs straight, cross their feet and bring them towards the wall/mirror in front of them.’ One thing to note is that people who have been having success with ‘broken’ chin ups may not like this at first. They may feel “weaker” or that the pulling is harder. This is only temporary, they need to adapt to doing them properly in order to continue to progress. Eventually, they will become comfortable, and be more efficient than before. Leave questions or comments below. Let us know what other things you’re interested in seeing. Thanks @sanchise387 @kev_in_carr @collectmomentsnotthingz @bodybyboyle @perform_better
A photo posted by Movement As Medicine (@movementasmedicine) on DT