Scapular Pull Up Hold (Passive & Active) - Slow Iso Holds
1 of 5 cornerstone movements of the Beginner Foundation Program on p6movement.com (https://tinyurl.com/yalxtr6q)
Movement: Scapular Pull Up Hold (Passive & Active) – Slow Iso Holds
Range of Motion: Bottom of a pull up position with palms away or facing each other (depending on type of bar); Active – Shoulders “shrugged” up, with shoulder blades/scapulas retracted
Equipment: Pull up bar
Rep/Time Methodic: 2-3 minutes, progressing from shorter sets
Coaching Cues: Keep feet off ground (bend at knees if the bar is not high enough, but don’t cross feet behind you); Keep core braced; Use chalk for grip if sweat (rather than hand/grip fatigue) is causing you to fall
“Fails”: Grip failing and touching the ground
Warnings: Never go to joint pain! If history of previous shoulder injury/current injury, especially in the glenohumeral joint or labrum tears, this movement could initially cause a lot of irritation and even further damage, so everything around the shoulder has to be stronger and moving properly before progressing here (try movements with straight knee first, such as Standing Single Leg Raise Holds or Single Leg Calf Raise Holds for time). Start with Passive Hangs to protect the shoulder, but also seek a medical opinion before starting any sort of movement plan.
Benefits: Basic strength foundation; Overhead strength endurance; Shoulder/grip strength; Rotator cuff strength-rehab after long-standing shoulder injuries
How I Use This in Programs: 3x/week for 2 sets of 1 minute during Beginner Foundation B
Progressions: Can start with a supported version, with feet on ground/raised box and gradually keeping less and less weight on the floor; Can progress to adding weight on waist or between feet, One-Arm Scapular Pull Up Holds, more complex/advanced hanging abdominal work
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