August 26, 2015 By Nick Folker

Building Blocks: The Combo Pullup Progression Day 3

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Day 3: The Lawn-Mower pull

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

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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 

 

Tips:

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. 

More Building Blocks:

Miss any of the progression or want to review? Check out the other building blocks below.

Day 1: Seated Cable Row
Day 2: Decline Lat Pulldown

Or download our e-book to receive an in-depth look at our full August Building Blocks!

Now it's your turn:

Thanks for joining us on the second stage of the pushup progression. Follow us on Facebook at https://www.facebook.com/BridgeAthletic, Twitter at https://twitter.com/BridgeAthletic or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.
 
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!
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About the Author

Nick Folker

Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships.

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