Name: Playbook - Adam Swanson - Pull Day (Deadlifts/Back/Biceps)
Uploaded: 2023-05-07T17:44:42.434Z
Duration: 65 min
Description: Pull Day (Deadlifts/Back/Biceps)

23/01/22

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- Just go until failure using full range of motion. 
- If you cannot perform full pull ups, please resort to assisted pull ups using a band of a machine!

Pull Ups (Outside Shoulder Width Grip)

- Stand on a box or plates to elevate yourself to provide more tension on the band and line the bar up with the middle of your shins.
- Maintain a neutral spine throughout the entire movement.  No rounding.
- Don’t tuck your chin in and don’t look up to the ceiling. Try to look straight ahead and focus.
- Before pulling the bar, make sure you internally rotate your elbows and squeeze your triceps in.
- Keep that chest high and shoulders pinned back/down.
- Take a deep “belly breath” to brace your core before lifting.

Banded Rack Pulls (Bar At Mid-Shin Level)

- Maintain a neutral spine throughout the entire movement.  No rounding.
- Don’t tuck your chin in and don’t look up to the ceiling. Try to look straight ahead and focus.
- Before pulling the bar, make sure you internally rotate your elbows and squeeze your triceps in.
- Keep that chest high and shoulders pinned back/down.
- Take a deep “belly breath” to brace your core before lifting.

Conventional Deadlifts

- 40 second rest breaks.
- Go heavy with these. 
- Try to minimize the “swing” as much as possible and just let your back move the weight.
- Keep your hips pressed back and allow your chest to fall “over top” of the weights. 
- Maintain a neutral spine throughout the entire movement.

T-Bar Rows

- Drive the bar down to your lower chest to try and hit the lower lats.
- Focus on pulling with your elbows and not your arms. 
- Look at your hands as “hooks” on the bar and let your lats do all the work!
- Try to imagine that your trying to wrap your elbows around to touch each other at the bottom of the movement to create a huge contraction.
- Follow the resistance all the way up to the top into a complete stretch.

Narrow Grip Pulldowns

*4 second negative. 2 second squeeze at the top*

- Lock your shoulders down and keep your elbows pressed to your sides and slightly in front of you throughout the entire movement.
- Leading with the palms of your hands, contract you’re biceps and curl the weight up to the top.
- Hinge at your elbows, don’t let your shoulders take over this movement. 
- Hold the squeeze at the top and slowly fight against the resistance on the way down.

Barbell Curls (4:0:1:2)

*2 Second Hold At The Top*

- Press the backs of your arms into the bench and let your arms hang in a full stretch.
- Using the past as a counter force, lead with your palms, press your arms against the pad, and use your biceps strictly to curl up towards your forehead.

Pull Day (Deadlifts/Back/Biceps)

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