Bulldog Strong

"To be better today than I was yesterday"

Smart Strength – Push to Pull Ratio

I hope everyone is enjoying their workouts and training in this heat! Just remember to stay hydrated on the hot days. This month’s article has to deal with your strength program. I will try to be short and get straight to the point. Take a look at the number of exercises and reps that you do in your current program. I am going to assume that you push more than you pull. Don’t worry the majority of people do. Read on to find out why you should PULL more than you PUSH…

First, lets talk about the difference between pushing exercises and pulling exercises. Pushing exercises work the front part of your body (chest, shoulders, quads, etc.). Pulling exercises work the back part of your body (back, hamstrings, glutes, lats, rhomboids). It actually is a little bit more complicated than that, but this gives you an idea of the difference.

This is a chest supported row…

There is no better pulling exercise than the deadlift…

Now, it is very common to see people that perform more pushing exercises than pulling. Trust me, I get it. The bench press, push ups, and hip sled are fun to do! Plus, everyone does them and they are popular. Who doesn’t want to be popular, right?

Here’s the problem, poor posture is something that we see all the time in our society. It makes sense though, If you think about the amount of time we spend sitting and hunched over at a computer at work each day. There is a reason “Momma always said to sit up straight”. The stress that poor posture places on the thoracic spine and lower back is very negative. Also as I wrote in last month’s article, it also effects your pelvic and hip mobility as well.

Want to fix poor posture? Then simply adjust your push to pull ratio. I would imagine most of us push 2 times or 3 times as much as we pull. What we need to do is pull 2 times or 3 times more than we push. So rework your program to a 1:2 ratio, and if you have really bad posture don’t be afraid to change it to a 1:3 ratio. Get to it! You can thank me later, when your shoulders and lower back don’t hurt as much. Hope this turns out to be helpful change to your program.

Train Hard, Train Smart, Train with ME!

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