THE RHYTHMIC BODY-ROW PROGRESSION LADDER
There are 20 different progressions here, a lot of them with just subtle little changes as you move from rung-to-rung. Hence it seemed smarter to just lay out the criteria that stay the same throughout here:
–> Sternum must hit the bar (or be held against it on the static hold)
–> Neck must be held in neutral throughout, not hanging loose
–> Spine must be long and ‘neutral’ throughout, not overly rounded or arched
–> Shoulder blades must be fully retracted (Squeezed back) and depressed (shoulders down) at the top, protracted (move forward) at the bottom
–> Rhythm must be consistent throughout the set
–> Arms must be locked out at the bottom (full range of motion please)
–> The top position must be held static for half a second every rep
–> Hips must be as high as chest at the top
–> No use of hip movement to sling-shot upper body allowed
–> Body must be held straight throughout
–> Feet must be elevated btween knee and hip height
–> Body must be held straiught throughout
–> You can only use two fingers of the assisting arm.
–> Those two fingers must remain intact and uninjured
–> Dominance of one arm must be visible
–> Must pull up neatly using both arms
–> Must control all the way down under control
–> Working arm must be locked out at the bottom
–> Must be able to do both arms to pass
–> Must pull up, pause and control down with one-arm
–> Must be able to do both arms to pass
–> No jerking or use of momentum allowed
–> Some rotation is allowed, but no forceful driving of the spare-arm, it’s just for balance
For the ladder we simply combine the body positions and the grip styles as laid out in order of difficulty below. This might look crazy with a full 26 different ‘rungs’ to master on this progression ladder, but actually that’s exactly what we want. You’ll never get stuck for ages on the same point as the jumps between the different progressions are usually quite small. Hopefully you’ll always be within reach of the next level. I find that really useful for motivation.
Remember you practice in your programme, you simply pick the style that just about lets you complete your chosen amount of sets and reps with perfect form. Only when you test do you strive just to tick off the next rung on the ladder.
THE 3 BODY POSITIONS
THE 8 GRIP POSSIBILITIES
UNDERHAND — Palms facing towards you once you grab hold of the bar
OVERHAND — Palms facing away from you once you grab the bar (usually harder than underhand).
PSUEDO ONE-ARM — The first step towards pulling with one arm at a time, you use only two-fingers of the assiting hand and concentrate all your efforts on the other hand doing all the work. We practice with both under and overhand grip.
ECCENTRIC — Before we pull up with one-arm, we master the lowering phase. Again we practice both underhand and opverhand grips with this.
ONE-ARM — Finally, we do a pure one-arm pull — both over and under of course.
FULL PROGRESSION LADDER AS FOLLOWS:
PROGRESSION 1: BODY ROW. STATIC TOP POSITION. BRIDGED. UNDERHAND.
PROGRESSION 2: BODY ROW. BRIDGED. REPETITIONS. UNDERHAND.
PROGRESSION 3: BODY ROW. STRAIGHT LEG. UNDERHAND.
PROGRESSION 4: BODY-ROW. STATIC. BRIDGED. OVERHAND.
PROGRESSION 5: BODY ROW. BRIDGED. OVERHAND.
PROGRESSION 6: BODY ROW. STRAIGHT LEG. OVERHAND.
PROGRESSION 7: BODY ROW. STRAIGHT LEG. FEET ELEVATED. UNDERHAND.
PROGRESSION 8: BODY ROW. STRAIGHT LEG. FEET ELEVATED. OVERHAND.
PROGRESSION 9: BODY-ROW. PSEUDO ONE-ARM. UNDERHAND. BRIDGED.
PROGRESSION 10: BODY-ROW. PSEUDO ONE-ARM. OVERHAND. BRIDGED.
PROGRESSION 11: BODY-ROW. SINGLE-ARM ECCENTRICS. UNDERHAND. BRIDGED.
PROGRESSION 12: BODY-ROW. SINGLE-ARM ECCENTRICS. OVERHAND. BRIDGED.
PROGRESSION 13: BODY-ROW. UNDERHAND. ONE-ARM. BRIDGED.
PROGRESSION 14: BODY-ROW. OVERHAND ONE-ARM. BRIDGED.
PROGRESSION 15: BODY-ROW. PSEUDO ONE-ARM. UNDERHAND. STRAIGHT-LEG.
PROGRESSION 16: BODY-ROW. PSEUDO ONE-ARM. OVERHAND. STRAIGHT-LEG.
PROGRESSION 17: BODY-ROW. SINGLE-ARM ECCENTRICS. UNDERHAND. STRAIGHT-LEG.
PROGRESSION 18: BODY-ROW. SINGLE-ARM ECCENTRICS. OVERHAND. STRAIGHT-LEG.
PROGRESSION 19: BODY-ROW. UNDERHAND ONE-ARM. STRAIGHT-LEG.
PROGRESSION 20: BODY-ROW. OVERHAND. ONE-ARM. STRAIGHT-LEG.
PROGRESSION 21: BODY-ROW. PSEUDO ONE-ARM. UNDERHAND. ELEVATED FEET.
PROGRESSION 22: BODY-ROW. PSEUDO ONE-ARM. OVERHAND.ELEVATED FEET.
PROGRESSION 23: BODY-ROW. SINGLE-ARM ECCENTRICS. UNDERHAND. ELEVATED FEET.
PROGRESSION 24: BODY-ROW. SINGLE-ARM ECCENTRICS. OVERHAND. ELEVATED FEET.
PROGRESSION 25: BODY-ROW. UNDERHAND ONE-ARM. ELEVATED FEET.
PROGRESSION 26: BODY-ROW. OVERHAND. ONE-ARM. ELEVATED FEET