This pullup progression utlizes a combination of body weight, machine, bilateral and unilateral exercises to help you achieve your goal of performing a pullup.
Exercise Introduction:
The first exercise in the progression is a Seated Cable Row. This exercise allows athletes that struggle to pull their own weight to progress safely towards the pullup.
Exercise 1: Seated Cable Row
Tips
Sit on the bench, knees bent, holding the cable handle just above your knees. Feet are hip-width apart, knees bent, chest out, back flat. Without using a backward sway, pull the handle to your midsection, squeezing your shoulder blades down and together. Pause. Return slowly to start position.
Want more Building Blocks?
Download our e-book to receive an in-depth look at our full August Building Blocks!
Want Feedback?
We’re here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team.
Be sure to check back tomorrow for more Building Blocks!
About BridgeAthletic
BridgeAthletic 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 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.
Follow BridgeAthletic on Twitter here.
Like BridgeAthletic on Facebook here.
Follow BridgeAthletic on Instagram here.
Swimming Training is courtesy of BridgeAthletic, a SwimSwam ad partner.
