Moves/DB bulgarian SLDL

DB bulgarian SLDL

ID: 410

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Exercise Types:
Upper Pull, Dynamic
Contraindications:
None
Equipment:
Dumbbell
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Establish a stable base before adding any dynamic component.
  2. 2. Engage the lats by thinking about pulling the shoulder blades toward the back pockets.
  3. 3. The elbow path determines which muscles work most — experiment deliberately.

Regression:

Eccentric-only pull-ups: jump to the top position and lower in a slow 5-count.

Progression:

Add a 3-second eccentric on the way down. Progress to weighted pull-ups with a belt.

Common Problems:

Incomplete range — chin must clear the bar; if not, substitute an easier variation until strength catches up.