FITNESS
T-REX TRAINING FEATURE
BARBELL
DEADLIFT
STRAIGHT ARM
CABLE PULLDOWN
Set up: You will start by using the top pulley
of a cable pulldown machine. Using a wider than
shoulder-width pronated (palms down) grip. Step
backwards two feet or so. Bend your torso forward
at the waist by around 30-degrees with your arms
fully extended in front of you and a slight bend at
the elbows. If your arms are not fully extended then
you need to step a bit more backwards until they are.
Once your arms are fully extended and your torso is
slightly bent at the waist, tighten the lats and then
you are ready to begin.
Action: While keeping the arms straight, pull the
bar down by contracting the lats until your hands
are next to the side of the thighs. Breathe out as you
perform this step. While keeping the arms straight,
go back to the starting position while breathing in.
Repeat for the recommended amount of repetitions.
26 MUSCLE MEMORY
| DECEMBER/JANUARY 2019
Set up: Approach the bar
so that it is centered over
your feet. Your feet should be
hip-width apart. Bend at the
hip to grip the bar at shoulder-
width allowing your shoulder
blades to protract. Typically,
you would use an alternating
grip. This will be your starting
position
Set up: Choose a flat bench and
place a dumbbell on each side of
it. Place the right leg on top of
the end of the bench, bend your
torso forward from the waist until
your upper body is parallel to the
floor, and place your right hand
on the other end of the bench for
support. Use the left hand to pick
up the dumbbell on the floor and
hold the weight while keeping
your lower back straight. The palm
of the hand should be facing your
torso. This will be your starting
position.
Action: With your feet
and your grip set, take a
big breath and then lower
your hips and flex the
knees until your shins con-
tact the bar. Look forward
with your head. Keep your
chest up and your back
arched, and begin driving
through the heels to move
the weight upward. After
the bar passes the knees
aggressively pull the bar
back, pulling your shoulder
blades together as you
drive your hips forward
into the bar. Lower the bar
by bending at the hips and
guiding it to the floor.
Action: Pull the resistance
straight up to the side of your
chest, keeping your upper arm
close to your side and keeping
the torso stationary. Breathe out
as you perform this step. Lower
the resistance straight down to
the starting position. Breathe in
as you perform this step. Repeat
the movement for the specified
amount of repetitions. Switch
sides and repeat again with the
other arm.