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Lynne Brick's Fit Tips ArchiveLynne Brick's Fit Tip #17, 2008 —
Count One!
(Please click here to view the video that accompanies this fit tip!)
Count one, then two, then three and four.
Count one = Scapular retraction
Count two = Muscle isolation
Count three & four = Slowly return back to the original starting position.
Anytime you perform an exercise that incorporates isolating your upper back muscles, you should focus on scapular retraction first. Why?
Here's the rationale. Scapular retraction helps to contract the trapezius, rhomboid and the small muscles in the shoulder girdle. When they are contracted first, they help to stabilize the shoulder girdle muscles. When the shoulder girdle muscles are stable, then the larger muscles such as the latissimus dorsi, can be completely isolated and gain the functional benefits of strength training. Plus scapular retraction helps overcome the powerfully stronger and bigger muscles of the chest and shoulders.
It does not matter whether you are performing a seated row, a lat pull-down or a bent over row. Plus it does not matter whether you are using pin loaded equipment, tubes, weights with cable, a weighted bar or dumb bells. The first part of the motion (COUNT ONE) should include scapular retraction, before you activate the muscle or muscle group you are trying to work. This will also help to train your great posture muscles, which of course, benefits you in everything you do!
(Please click here to view the video of the tips below)
This movement can be challenging. Here are a few tips:
- Keep your elbows straight on COUNT ONE
- Think about pressing your scapula in as if you are squeezing a pencil between your shoulder blades and down as of you placing them in your back hip pocket.
- Relax your neck muscles
- Breathe!
- Practice. Perfect practice makes perfect execution. Practice training your scapular muscles first before you include scapular retraction as COUNT ONE of a four count movement. Hold your arms out to the side, then squeeze your shoulder blades in and down as described above. Do 2 sets of 10-12 reps and build up to 3 sets.
Build a better back and gain functional benefits when you focus on COUNT ONE for scapular retraction first before you activate your back muscles!
P.S.
Please click here to view the video that describes this fit tip. All you need is a video function. It is "white listed" and not spam.
www.acefitness.org/getfit/exercise_display.aspx?pageID=418
www.advocatehealth.com
You Go Girl!
Resources:
www.LynneBricks.com
www.acefitness.org/getfit/exercise_display.aspx?pageID=418
www.advocatehealth.com
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