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Discussion: hunchy running

in: Bash; Bash > 2016-01-18

Jan 19, 2016 5:01 PM # 
Llew worked a lot with my last year on getting tall and opening up my chest without compressing the shoulder blades. Most of it stuck.
Still lots of work to be done on form.
Strength training the upper body helps with the hunching....... :(
Time for a pull up bar for you?
Jan 19, 2016 6:14 PM # 
I was thinking about Llew and wondering how much overlap there might be - cool! I do upper body strength training but haven't made a concerted effort to do many exercises that involve extending spine, chest, arms and legs under load.

One exercise I can add at home is like reverse classic skiing with poles - pulling a band with a handle way back, finishing with palm pointed up and thumb on inside, as high and far back as possible. At the same time, engage glute on other side and slide foot backward to pointed toe while standing tall. Return everything to front, then do the other side.

I tried hanging from 'Bent's pull-up apparatus last week. If I can ever last very long just hanging, that will be a major victory! I do weight machine pull downs that probably simulate a pull-up for a 6-year-old. And I had to work my way up to that. Sigh.
Jan 19, 2016 7:20 PM # 
I'm having trouble picturing that in my brain....but it sounds like it would do the trick.

Good pull-ups start as dangles.
I can now do 5 in a row (pull ups not dangles) I was dangling last winter.
Jan 19, 2016 8:52 PM # 
Lat pull downs can be used as an alternative to a pull up. The benefit being you can use just a portion of your body weight and work up to it progressively.
Jan 19, 2016 10:26 PM # 
Those are the ones, JayXC! Narrow and wide grip. Flight, here is what you should picture in your brain when you think of me doing them. :)

'Bent's pull-up system is two handles dangling from the basement ceiling. Occasionally, I do a little dangling from them.
Jan 19, 2016 10:47 PM # 
I can't find a photo of the really confusing one - the "reverse XC skiing" one. It's something like this.


Starting position (1) has the legs together and arms lower than shown, bent at 90 degrees with elbows beside body, palms pointed down, holding handles. Resistance band is longer than shown.

Extended position (2) would have the left leg back as shown with the glute engaged. The right arm would be straight back behind the body, as horizontal as possible with palm up (holding handle of resistance band) and thumb pointed toward the body. The left arm would still be at the side of the body with elbow bent 90 degrees forward, holding the other handle of the resistance band.
Jan 20, 2016 10:48 PM # 
ah yes it was that confusing one I could not picture....this is helpful
I am now putting my body in the positions I think you are describing while at my desk. Because what else can I do with 12min left in my day
Jan 21, 2016 3:12 AM # 
You're welcome! ;)

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