Breaking Down Three Point Row and Staggered Deadlift
Pull Strength Movements July 2023 - September 2023
Summer is a full swing and that means it’s time for new strength movements! Here is what you can expect from Pull Strength days in our Team Training sessions.
Three Point RowUpper Body Pull: 3 Point Row
The 3 point row is a great way to build strength in your back and core. It can be done with dumbbells or kettlebells, and there are a few variations you’ll see in your training sessions.
The 3 point row is set up with three points of stability. One hand, and two staggered feet. This stability focused set-up allows us to focus more on engaging our mid back and ultimately lifting a heavier weight
Protraction and Retraction
The 3 point row can be done with either protraction or retraction of the scapulae. Protraction means that the shoulder blades are pulled forward, while retraction means that they are pulled back.
Common Misalignments
Twisting: Make sure that you keep your torso from twisting during the exercise. This can put strain on your spine and takes work away from our upper back. To avoid twisting, focus on a solid set up, and bracing your core throughout the movement.
Rounding: Another common misalignment is rounding your back. Make sure that you keep your back flat during the exercise. Similarly to twisting, a slower more intentional set-up, paired with a strong core brace can resolve this.
Progression
As you get stronger over the course of the summer expect to increase weight week over week. For those maxing out or hitting a plateau, tempo variations may be added.
Staggered DeadliftLower Body Pull: Staggered Deadlift
The staggered deadlift is a great way to build strength in your hamstrings, glutes, and core. It can be done with dumbbells or kettlebells. While the hip hinge is similar to a more traditionally deadlift - the set up is what makes the difference.
Notes on Setting Up
Big toe in line with the midfoot of the opposite foot: The big toe of your front foot should be in line with the midfoot of your back foot. This will help to keep your body in alignment during the exercise.
Front leg focus 70/30 ratio
The weight should be distributed 70% on your front leg and 30% on your back leg. This will help to protect your knees.
Progression
As you get stronger over the summer you can expect to lift heavier weight week over week! Depending on your form and goals, tempo variations may be introduced as well.
Those are our Pull Strength movements for the summer! Our team is excited to break down these movements even more with you in your next team training session. We’ll see you then.
