Josh TrentIdentity Transformation Architect and award winning Host of the Wellness + Wisdom Podcast—a decade-strong show with over 750 episodes and 15M downloads.

AXON Part 4 of 7 | Get A Stronger Vertical Pull Through Better Core Strength & Posture

21 Dec 2017 · 2 min

Watch on YouTube

1:58

This is a YouTube video (AXON Part 4 of 7) featuring Justin Andrews coaching a vertical pull exercise focused on building vertical pulling strength through improved core strength and posture. The coach instructs a horse-stance setup (soft knee, hip-width), cues shoulders retracted, chest up, core engaged and glutes tight, warns against leaning forward, emphasizes pressing down with core rather than using leverage, and guides a loaded pull (initially ~70 lb) held for about 10 seconds with an added challenge of about 10 more pounds.

Questions this video answers

Horse stance with a soft knee about hip-width.

About 70 pounds of pressure.

About 10 seconds.

About 10 more pounds (bringing the load to roughly 80 pounds).

Justin Andrews (instructor); participant is Josh.

Chapters

So in this video, we're going over the vertical pull with Justin Andrews and Axon. Justin, can you take me through it? All right, so much like the horizontal press, we're going to go ahead and get in what we like to call the horse stance position. So I'm going to have you in a nice sort of soft knee about hip width with this, and then make sure that our shoulders are retracted, our chest is up, our core is engaged, glutes tight. Okay, so a couple things with this. The natural inclination with this is to lean forward. Okay. We're going to go ahead and fight that urge. I want this to be all driven down with your core being activated in your own intrinsic force. Pressing down instead of utilizing leverage. Okay, so again, we're going to go ahead and set us up here. Make sure it's communicated to vertical pull. Great. Okay, 70 pounds of pressure. It's going to be a challenge here, Josh. So you're going to hold that for about 10 seconds. So go ahead. Now, in your good position, extend the arms. And then we're down. There goes the guidance light. Okay, Good. Okay, press a little bit harder. Okay, so this is a little more challenging. I went ahead and added about 10 more pounds of pressure for him to really give him a good challenge right here. Okay, now go ahead and slowly release and lift up, and that's the vertical pull. This is one of those real simple exercises that you feel immediately, right? Yeah. So simple in theory, but not in muscle activation. Like, that was challenging. Yeah. So simple things you can do will make a massive impact.