Section 3 - Exercise Videos
Exercise #17 – Swing Pull
Exercise #17 - Workout Summary
The video shown above demonstrates how to perform this exercise one time while rotated to the left and one time while rotated to the right. The final hold position while rotated to the left is shown in Figure 3-17a below. This position is held for 10-15 seconds using between 70-80% of your maximum strength. The same is then performed while rotated to the right as shown in Figure 3-17b below.
Repeat this process one more time giving you a total of two 'reps' rotated right and two 'reps' rotated left as shown below:
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 (the Appendix) will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
- Pay attention to the order in which you grab the band with each hand when facing either direction.
- Make sure your hands stay in the same position with the top hand’s palm facing down and the bottom hand’s palm facing up.
Muscles Used: Hip Stabilizers & External Hip Rotators; Lateral Spine Rotators; Elbow Extensors; Pectoralis Major and Serratus Anterior; Rotator Cuff; Posterior Deltoid and Rhomboids; Wrist Adductors & Hand Grip Muscles.