| Setup video - If
the knee platform has been lowered, remove the weight pin and allow the knee platform
to rise.
- Set the weight pin.
- Before the client climbs onto the
machine, tell the client what hand grip to use:
- Close, which is
an underhand grip (palms under the bar). This is the grip used most often.
- Wide,
which is an overhand grip (palms facing outward) just outside of shoulder width.
- Very
Close, another underhand grip on the innermost part of the padded bar.
- Have
the client step onto one of the lower steps and take hold of the bar with both
hands - using the correct grip - before climbing to a kneeling position on the
knee platform.
Introduction for newer clients - This
exercise works a large group of upper body muscles, mainly in the back, and mainly
the lats (latissimus dorsi).
- Keep your head neutral, and look straight
ahead or close your eyes, but tilt your head back slightly as you approach the
top. If you lean forward, you may hit your head on the ceiling!
- Keep your
chest forward and do not round your shoulders.
- Try to keep your shoulder
blades flat on your back.
- Keep a flat back - no arching. Let your hips
and legs hang.
- Resist with your lats while lowering.
- When you
are approaching failure and can just barely continue to pull yourself up, I will
provide extra resistance for ten seconds by pressing down on the knee platform.
I will try to do this while you have maximum flexion - at the top of the movement.
Pull as hard as you can for the full ten seconds, trying to hold yourself in place
with little or no support from the knee platform.
- Be careful when stepping
off the machine. Step off onto the highest ladder step, one leg at a time. The
platform will be pressing up with some force.
Beginning
the exercise Count down and begin the exercise: 3, 2, 1, begin, 1, 2,
3... Cues (use shortest version possible
for client) Client
| Trainer cue | Head forward | Keep
your head back. (Don't hit your head on the ceiling!) | Turns
before top-out | Pull all the up. | Approaches
top-out | Squeeze (at the top). | | Shoulders rounded | Keep
the shoulders back (chest proud or chest forward). |
Trainer
Resistance failure
procedure video As the client approaches failure, tell them you are
going to press down on the knee platform for 10 seconds, and that they should
pull against the additional resistance, holding themselves in the air if possible
(with the platform pressed down from their knees). Machine
use 1-rep video Back
to top. Back to Exercise Directory.
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