April 15, 2021
Strength-Training Workout #3: Pull
In this Driftwood issue, I will be covering exercises utilizing your back, traps, abs, hamstrings, forearms, and biceps, as these are the muscle groups being used in a pulling motion of weights. Pull workouts allow you to hit each body part twice as you’re combining main muscle groups together. So, if you think about it, you’re killing two birds with one stone!
One specific pull workout that I personally enjoy doing is the deadlift. But like I’ve mentioned before in previous issues, your technique needs be correct, and deadlifts may take a little bit of getting used to. But in the end, you’ll be doing your body a favor by working out your core, lower back, and forearms.
How to Properly Execute a Deadlift Workout:
- Stand with your feet about hip-width apart, with the barbell on the floor in front of you. Start out with the bar first to get a feel for it. Then once you’re warmed up, gradually add smaller weights until you feel challenged. Bend at the knees and hips, sliding your hands down your thighs, and take hold of the bar with an overhand grip. Tense your abdominal muscles.
- Keeping your head up and back straight, tighten your shoulder blades (imagine trying to snap the bar). Straighten your legs slightly and lift the bar.
- Now send your hips back, and lift, keeping the bar close to your legs. Engage your glutes at the top of the move but don’t thrust so far that your back overextends.
- Lower the bar slowly back down to the original position.
Here is a YouTube video for better visualization!
Other Pull Workout Alternatives:
- Pull-Ups
- Dips
- Shoulder Press
- Incline Dumbbell Press