Punch Punch Punch
ID: 134
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- Exercise Types:
- Upper Pull, Dynamic
- Contraindications:
- Shoulder Issues/Mobility, Wrist Problems, Knee Problems
- Equipment:
- Floor Based
- Applicability:
- Focus
- Superset?:
- No
- Sprint-able?:
- No
Key Teaching Points:
- 1. Chin clears the bar at the top; avoid excessive neck extension or jutting.
- 2. Avoid compensation patterns; if form breaks, address the limiting factor.
- 3. Lead the movement with elbows driving straight down, not flaring back.
- 4. Quality of movement always takes priority over speed or load.
Regression:
Use a resistance band looped under the knees for assistance, or substitute ring rows with feet on the floor.
Progression:
Add a 3-second eccentric on the way down. Progress to weighted pull-ups with a belt.
Common Problems:
Shrugging at the top — cue retract and depress scapula before and during the pull. Kipping — require a dead stop at the bottom.