Last month I looked at the Sit to Rise Test. All month long I focused my classes on doing more leg work to help with this test.
This next challenge, I want to take a look at Pullups. The dreaded Pullups! Remember them in your PE class? The Presidents Test where you had to do pushups, pullups and the rope climb? Yuck! Well lets tackle Pullups! The Quest for Pullups!
When I was in college, a few friends and myself decided we would help each other out and do assisted pullups every day for the whole summer. First thing in the morning, before we clocked in for work at the club, we would all help each other do 10 pullups. By the end of the summer I could do 3 unassisted pullups! I think that’s about all I can still do, but at least it stuck!
You don’t have to achieve an Unassisted Pullup, but you should know how to do one Assisted Pullup correctly. I see so many people doing Pullups with really rounded, hunched shoulders, which absolutely defeats the purpose of a Pullup…..to strengthen your back muscles. So, Lesson #1, let’s look at how to strengthen the Rotator Cuff and Stretch the Rotator Cuff.
Starting with an article on the Rotator Cuff from my Physical Therapist you will learn a little bit more about the shoulder and some exercises and stretches to perform for healthy shoulders or to improve a weakened Rotator Cuff.
This video focuses on External (outward) rotation of the shoulder. Make sure you keep your elbows glued to your body to really isolate the Rotator Cuff. I put a towel under my armpit/elbow to make sure I don’t “unglue” my arm from my torso. If you drop the towel, you’ve done just that. Use light weight like a 2lb weight. Perform 3 sets of 10 reps. Incorporate this exercise into your daily routine for healthy shoulders or to rehab a “cranky” shoulder joint. You are now on your way to the Quest for Pullups!