This is an upper body strengthener and a mobility exercise presented with 3 levels of difficulty.
More Pars Fitness Coach Christina Ricci shows you the scap pull up {Level 1} and more of a mobility exercise. Level II is a semi-L hold and the full L hold is Level 3.
Key benefits of these moves:
Improves flexibility
Builds core endurance and stability
Improves posture integrity
So here’s how to do it. At your gym, find a pull up bar or machine at the gym that has varying pull up grips. For this, I like my palms facing in at shoulder-width.
• Hang down to full extension. You’ll feel a nice stretch.
• Now, engage the scaps by pulling them down and together. This will raise you up.
• Hold this position for a beat or two and release.
• For Level II Hold the scap engagement position and create a c-curve using your core. Feel like your mid-section is pressing up and in toward your spine.
• For Level II Raise your legs so they are parallel to the ground, scapula still engaged . Hold for 10- 20 up to 30 seconds and release.
Master the Scap move to get the pull up. This is the pull-up initiator, not your arms. For the L Hold, if your hamstrings are tight, you may not be able to straighten legs. That’s fine. Go for bent knees parallel to ground.
So let’s make sure you get green checks with these key points:
• The Scap Pull-up is a great pre-workout warm-up.
• Focus on pulling the scapula down and together in your mind’s eye.
• The Scaps do the work, not arms
• Tight hammys, L will be bent.
Perform 10 Scap Pull-ups. L-Hold: start with 5- 10- up to 30 seconds for 3 rounds.