zRunning Man & Ab Pulls
ID: 275
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- Exercise Types:
- Upper Pull, Core Resist
- Contraindications:
- Shoulder Issues/Mobility, Lower Back Problems
- Equipment:
- Floor Based
- Applicability:
- Group
- Superset?:
- Yes
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Create full-body tension: squeeze glutes, brace core, point toes.
- 2. Quality of movement always takes priority over speed or load.
- 3. Chest to the bar on a full pull-up; sternum to the anchor on a ring row.
Regression:
Perform a bodyweight inverted row at a low bar to build the pulling pattern with reduced load.
Progression:
Increase grip difficulty: towel grip, thick bar, or single-arm progression.
Common Problems:
Incomplete range — chin must clear the bar; if not, substitute an easier variation until strength catches up.