The ability to control and manipulate the pressures inside your body allow you to work against the external forces associated with gravity and those created by the demands of the task at hand in any daily or athletic movement. The better we are at pressure control, the better we tend to move.
Asymmetrical and unilateral movements are great ways to learn how to manage positions and alter our internal pressure control. I’ve been using one arm pulldown variations for some time [the first video dates back to 2010 in the old IFAST 1.0!].
Depending on your capabilities, you can provide progressive levels of demand by removing support gradually as you’re better able to control position.
Here’s a 3-step sequence that you may find useful.
This version uses the full support of an inclined bench to allow focus on the pulldown side mechanics. Inhale on the reach overhead, exhale on the pull.
Moving to a mature oblique sit position still provides a broad base of support but increases demand on the support side of the trunk to control pressure in the thorax and the abdomen.
Finally, you can further increase demands on control and stability by coming to half-kneeling. This may be used as a precursor to split stance or lunging variations or to develop rotation through the trunk.
Models: Zac Moore and Ty Terrell
Videos shot at Indianapolis Fitness and Sport Training, Indianapolis, Indiana, ifastonline.com
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