Good morning and happy Monday!
As you may or may not already know, this past weekend I competed in an IPA Powerlifting competition in the 132lb Professional division as a Junior (21-23 years of age). I was fortunate enough to compete alongside five of my teammates from the University of Delaware Powerlifting Team and am ecstatic to announce that everyone performed incredibly well. Later this week I’ll write up a full report detailing how the competition went for each of us individually but, since it’s late on Sunday evening (and I need to catch up on some Zzz’s), this post will solely be devoted to a new Exercise Video of the Week:
The Cable Pull Over with Reactive Floor Press
I’m not sure where I got the inspiration for this move but, I’ve gotta admit…I freakin’ love it.
While performing this movement correctly offers a variety of benefits, the two which I’ve found to be the most pronounced are:
- Improved thoracic mobility and
- Improved latissimus dorsi (lat) recruitment
Specifically, through using this movement I’ve seen enormous carryover to the shirted (i.e. geared) Bench Press, but I’ve also noticed it functions incredibly well as a simple tool for teaching trainees (geared or raw) how to properly flex their lats. Considering the lats are one of the largest and most powerful muscle groups in the entire body, understanding how to fire them is of extraordinary benefit for overall strength, health, and function.
Additionally, the “reactive” nature of this movement makes it a fantastic anti-extension core exercise, and provides a great opportunity to practice correct breathing patterns while simultaneously working to reduce excessive anterior pelvic tilt.
I hope you enjoy the video and, as always, if you have any questions, comments, or suggestions, leave them below.
Never Minimal. Never Maximal. Always Optimal.
P.S. here is a picture of the UDel Powerlifting Team following the 1st day of competition this past weekend.
As I said above, later this week I’ll provide a detailed report (with pics and videos) outlining all of our lifts and progress over the past semester.