Happy New Year, this is the first King Strength & Performance blog of 2019. I actually meant to post this earlier but, I got kind of busy. Anyways, here it goes:
Most training programs or gym workouts will have an abundance of pushing movements; honestly, what person doesn't love a good chest day? I admit, I fell under this category. From my experience in fitness, I have observed that most individuals typically begin their fitness journeys on a body part split aka the "Bro Split". A body part split almost always has a bias towards pushing movements. If you're on a body part split routine, you have chest day, shoulder day and arm day, and you're likely hitting your triceps two to three times per week. Your back only gets love once per week on back day.
Pushing = Chest, Shoulders, Triceps
Pulling = Back, Biceps, Forearms
There is often a huge discrepancy between the volume of push and pull movements performed in an individual's training program. If you are on a body part split program like the previously mentioned you are probably hitting a 1:2 or 1:3 ratio of pulling vs pushing, which honestly is kind of trash.
When programming exercises for my personal training clients or even for group classes I typically try and utilize a 2:1 or even 3:1 ratios of pulling and pushing movements. With the increase in pulling movements, there is also another ratio we have to consider. This one is for Horizontal Pulling (Row Variations) vs Vertical Pulling (Pull-Up Variations). Our consideration with these should be to strive for similar ratios a 2:1 or even 3:1 ratio in favor of horizontal pulling.
So now you're probably wondering why I think pulling movements are important? Hah, I will explain 2 key reasons why and they are actually kind of interlinked.
1. Most people have terrible posture. We are a sedentary society, most of us have office jobs, we sit way too long each day, we stare at our phones excessively and the majority of our day to day work is in a forward posture.
2. Due to our terrible postures, people often have poor shoulder health. Postural issues often lead to dysfunction with shoulder movement and will reduce movement efficiency at the joint, potentially leading to problems further down the line if not addressed.
Addressing more pulling movements in an individual's training program can help reduce the issues mentioned above, improve posture and shoulder health and will reduce the risk of injury in the long term.
I the opportunity to work with Gerrick. They were great sessions and I really appreciated how far he pushed me. He clearly had an elevated understanding of muscle anatomy and would always have thoughtful answers to my many questions. I highly recommend Gerrick.
- T. Luke Sherwin, Co-Founder of Casper
"This place has such a great atmosphere! The owner is top notch and the coaches make you feel comfortable, no matter what level you're at with your fitness. I used to be a bit intimidated to go to gyms and lift weights, but not here. They make you feel at home and I always get a great workout. Everything is clean, bathrooms are nice and they have special workouts, workshops and a physical therapist on staff. Great addition to Cranford, NJ. Highly recommend!"
- CLAUDIA P.
"I've been a member of traditional gyms for a while now and can honestly say that switching out and joining King Strength and Performance has been one of the best decisions I've made. It's been about two months since I started training at the gym and I can already see huge leaps in my strength and athletic ability. Not only are the fitness classes themselves A+, but everyone at the gym is so friendly and welcoming. You can really feel the sense of community as soon as you enter the doors and that everyone is pushing each other to be better and stronger in a positive way."
- ALEXA J.