Master The Lawn-Mower Pull for Your Swim Strength Program

Welcome to day 3 of the combo pullup progression. Today we are introducing the Lawn-Mower Pull!

The Lawn Mower Pull is the first unliateral movement in the Pullup progression. Unilateral exercises use one side of the body, such as one arm or one leg. They help to eliminate strength imbalances between extremities in the same movement pattern.

Exercise 3: Lawn-Mower Pull


Stand facing the machine in a split-stance posture. Hold the cable handle with the opposite hand (to your front leg). Start in a split-stance squat position, holding the cable at a 45 degree angle.

As you stand up, rotate slightly, pulling the handle to the bottom of your rib cage, squeezing the same-side down and back. Pause.

Return slowly to the start position. Repeat for the prescribed number of reps, then switch sides and repeat on that side.

Remember, stretch your lats and shoulders in-between sets for best performance.

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Be sure to check back tomorrow for more Building Blocks!

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About BridgeAthletic

BridgeAthletic Logo 3BridgeAthletic works with elite professional, collegiate, and club swimming programs to provide a turnkey solution for dryland training.  Led by Nick Folker, the top swimming strength and conditioning coach in the world, our team builds stroke-specific, custom-optimized dryland programs for each of our clients. The individualized workouts are delivered directly to athletes via our state of the art technology platform and mobile applications. Check Nick and BridgeAthletic out as recently featured in SwimSwam.

About Nick Folker 

Nick Folker, BridgeAthleticNick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s athletes have won 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. Megan Fischer-Colbrie works as the Sports Science Editor at BridgeAthletic.  Megan was a four-year varsity swimmer at Stanford, where she recently graduated with a degree in Human Biology.

The Championship Series by BridgeAthletic is designed to empower athletes with tips from the pros that will help them reach peak performance come race day.  We will be covering competition-focused topics such as nutrition, recovery, stretching, and mental preparation.

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