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5 Pillars of Strength

Strength is for everyone.

A good house always has a solid foundation.  We believe in building a solid foundation by mastering five strength movements.  By mastering these basics, we lay the foundation for more complicated lifts, injury prevention and above all else, LIFE!  Because isn’t fitness about creating a more adventurous life?

Over the last five weeks we have shared with you the principles of how we build a client up, and build the foundation.  Each training session with our clients always includes all or most of the 5 Pillars, in some form or variation:

  • Hip Hinge
  • Pushing
  • Pulling
  • Squat
  • Loaded Carry

Let us help you learn to build your house.  Book your FREE assessment today!

The Pull

Pulling movements work the muscles in your back, which are the muscles that help create better posture.  Working on computers, texting, driving and excessive sitting create weak back muscles that can contribute to neck and back pain.

Poor posture is one of the issues we see in almost every client, and we make sure that we put a focus on pulling movements to help strengthen the muscles of the back that can pull you into better posture.

The pulling muscles also work with the pushing muscles to help create an all-around stronger, stable and injury free upper body.  Pulling movements are also important because the muscles in the back of our body are the stabilizers for bigger lifts, such as deadlifts.

Like the pushing movements, pulling can be done vertically and horizontally.  The most well-known vertical pull is a chin up, or pull up, and the most common horizontal pulling movement is the row.

Pulling Options (Based on Needs from Assessment)

  1. TRX Pull Up or Row (Horizontal)
  2. Dumbbell Chest Supported Row (Horizontal)
  3. Dumbbell or Kettlebell Unsupported Row (Horizontal)
  4. Assisted Pull Ups or Chin Ups (Vertical)
  5. Cable or Strength Band Pulldowns (Vertical)
    1. Standing
    2. Half Kneeling
    3. Tall Kneeling

We also progress to single arm variations, based on ability.

Be sure to try to include both a vertical and horizontal pulling movement in your training program.