How you can Do Face Pulls

Learn how to perform a Banded Face Pull. This is a great prehab exercise to help activate your rotator cuff, upper back, rear delts and all the other postural muscles in and around your shoulder blade..
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Face Pulls, falls in the same category as Rear delt fly and Bend over shoulder fly, key in all these exercises is focus, quality and posture..
Aim for high reps, with shorter breaks and try to pause and the peak of the rep..
Aim for 6 sets in between Presses with 12-15 reps each set..
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Lo he estado diciendo por un tiempo ya, ¡“Necesitas hacer tus jalones a la cara”! y aún ¡es 100% verdad! Los Jalones a la Cara son uno de los mejores ejercicios para ayudarte a compensar tu pobre postura, disfunción en los hombros y muchísimos otros problemas que seguramente afrontas. Mientras que el jalón a la cara es simple de ejecutar, he visto muchos ejemplos de personas haciéndolo incorrectamente lo cual disminuirá los resultados que podrías estar obteniendo..
Debido al ángulo del movimiento, es importante usar el equipo adecuado, yo recomiendo una banda o máquina de cable como línea de resistencia que puede ser mejor controlada. Estos implementos también ofrecen la curva de fuerza apropiada lo cual es importante..
Uno de los errores más comunes que he observado al hacer el jalón a la cara es la ubicación del punto de anclaje de la banda, o la área de origen en el caso de la maquina con cable. Para trabajar apropiadamente los manguitos rotadores y no convertir al movimiento en un remo bastardizado o encogimiento,.
necesitamos asegurarnos que el anclaje este colocado por encima de la cabeza. Muy seguido veo a gente jalando desde el nivel de su barbilla o incluso peor, a la altura del pecho. Esta posición coloca muchísimo énfasis en los músculos de la espalda superior casi sacando de la ecuación a los manguitos rotadores..
Otro error común es el agarre. Los atletas deberían usar un agarre por debajo en vez de supinado. Ejecutar el jalón a la cara es importante para asegurarte de que tienes un parado estable, fuerte y atlético y que diriges con tus manos y no tus codos. No debes de inclinarte hacia atrás ya que esto permite que la espalda baja contribuya. Si lo haces seguramente es porque estas cometiendo otro error muy común…usas mucho peso..
El peso que usas en este ejercicio debería ser suficiente para obtener contracciones significativas en los músculos que se trabajan para desarrollar fuerza pero no tanto que necesites impulso extra o que te inclines hacia atrás para poder mover el peso. Este NO ES un movimiento de poder o una oportunidad para demostrar tu fuerza..
Si encuentras difícil el colocar tus manos primero, ve el video para un gran consejo donde puedes ejecutar el ejercicio desde el suelo para asegurarte de que lo haces correctamente..
Una vez que hayas dominado el jalón a la cara básico puedes comenzar a implementar ciertas modificaciones para ayudar a que el ejercicio sea mejor. Una de mis modificaciones favoritas es subir las manos (piensa en el movimiento de press sobre la cabeza) al final del jalón. Ejecutar el ejercicio de esta forma activa todos los músculos que queremos pero también agrega a los trapecios inferiores a la ecuación para darles la tan necesitada atención..
Ya sea que vayas a ejecutar el jalón a la cara estándar o una versión modificada, es importante hacerlo correctamente para obtener los resultados que quieres..
Si me has estado siguiendo en YouTube no necesito decirte cuando ejecutar estos ejercicios…la respuesta es simple… todos los días. Es correcto. El jalón a la cara es tan importante y le brinda atención a músculos tan olvidados que puedes hacerlo todos los días..
Mientras que no existen fórmulas mágicas en la búsqueda por condición física y atletismo, el jalón a la cara es lo más cercano que tenemos de eso. La gente que ejecuta el movimiento apropiadamente ha reportado una mejora en su postura, la eliminación del dolor en el cuello, espalda y hombros así como una reducción de dolores de cabeza crónicos. Ya sea que entrenes para volumen, fuerza o para lucir bien en la playa siempre debes de mantenerte saludable así que incorpora los jalones a la cara al final de tus rutinas..
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If you workout at home all the time or are temporarily doing home exercises because of the current situation, this is exercise is one that you simply cannot skip. In this video, I’m going to show you how to perform the face pull to improve your posture, shoulder health, and correction of small muscle imbalances that will help you to lift more weight on your big lifts regardless of whether you do them at home or at the gym..
The key to the face pull is that you do them. There is no better reward on any other exercise than this one when you do it consistently. You may be asking how often it needs to be done. The answer is daily. Don’t worry though, this is not a home exercise that is going to require a lot of time to perform it. Doing even just 3 sets of 12-15 high quality repetitions is all it’s going to take to get the benefits mentioned above without turning this into a workout of its own..
The most obvious way to perform this movement in a home gym is with a band and a pullup bar. Those that have the bare minimum equipment for training at home usually will have these two items. If so, simply wrap the band over the pullup bar and grab onto it with two hands. Be sure to turn your hands up (underhand) rather than overhand to get more external rotation at the shoulder instead of internal rotation..
As you pull the band back you can pull it apart as well. This is simulating the same effect you would get from doing this with two ropes and a cable machine..
The key is to try and let your hands beat your elbows to the back. Meaning, you want your hands to be further behind your body at the end of the exercise than your elbows. If you can do this right, you will have achieved external rotation at the shoulder and activation of the rotator cuff muscles. The slight variation that places the elbows high and further behind the body is going to totally change the mechanics of the movement at the shoulder, throwing the joint into internal rotation instead. This is something you don’t want, especially with the elevation of the arms if you choose to do so..
The next two variations of this are something you can do with far less equipment. The first is going to require just a beach towel and something heavy. Lay the towel out flat, put the weight in the middle, fold the towel horizontally and pick it up with an underhand grip. From here, simply lift the towel up towards the face and spread the hands as you do. This will simulate what happens when you pull the two ropes apart during a face pull..
If you don’t have a towel but do have your old gym bag (that you’re not using right now as you stay at home to workout), you can still do this important upper body exercise. Load up the bag with a few items like some books or water bottles to add some light to moderate weight to the bag. Remember, for the face pull you don’t need to add heavy weight. The key is doing the movement right to get the benefits of the home exercise..
Finally, if you don’t have access to either a bag or a towel, you can do the doorway variation of the facepull. Here you want to stand inside a room and step your feet into the other room on the other side of the doorway. Your hands should also go against the door frame on the outside of the door. Be sure to use the back of your hands to do this. From here, allow your body to lay back so your arms extend out in front of you. Push against the back of your hands to pull your body back to the top to engage the same muscles used during the face pull done more traditionally..
As always you have the option to add the extension of the arms overhead for the extra lower trap engagement..
Give this a try and let me know how it works for you. Remember, just because you train at home doesn’t mean that you can’t get the benefits of the best home exercises. This is just one example of that. If you are looking for a complete home workout that uses nothing but your own bodyweight, be sure to check out athleanx.com at the link below and grab the ATHLEAN XERO program..
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Most people that workout fall in love with the pushing exercises because they help to build the muscle that we care most about. When you train your chest, triceps, shoulders, or even your abs you are feeding into a front to back imbalance that is not only costing you a chance to have muscle symmetry but to maintain healthy joints and muscles in the process..
In this video, I’m going to show you one thing that you need to do at the end of every workout you do to help counteract the problems caused by your current workout. Most workout programs never come close to programming enough shoulder external rotation or scapular work to offset the high volumes of pushing that come with every program to build bigger muscles and look ripped..
As a physical therapist and strength coach, it’s impossible for me to draw up a workout program that ignores one over the other. That said, I have accepted the fact that most of those that create workout programs are not physical therapists and do not have the experience with programming that is needed to be aware of these postural pitfalls and muscle imbalances that come from putting workouts together the wrong way..
To counteract that, I say there is one thing that you need to start doing right now after every workout that will at least start to get you back on the right track. It is a simple two exercise combination that helps to strengthen the muscles of the upper back, lower traps, rear delts and rotator cuff that will offset the work that you are doing in the rest of your workouts..
Perform a set of face pulls to failure and then immediately go into a set of overhead rope pulls. The goal on the face pull is to not just pull the handles of the rope towards your face but to externally rotate your hands as you do so. Try to pull your hands so that your thumbs are pointing behind you at the end of the rep. You also want to make sure that your elbows are pointing down and not higher than the level of your shoulders in order to keep your joints in a healthy position..
Next you want to perform the overhead trap raise. Here you also want to try and rotate your thumbs out as you raise your arms overhead to clear more room in the shoulder joint and allow you to get maximum elevation over your head. The lower traps are the muscles that fire to keep your shoulder blades in the right position and help strengthen your shoulder girdle and posture..
Do three sets of this superset combination at the end of every single workout you do. I don’t care if you are training chest, legs, push, or even pull. Whatever your split is, you need to start accumulating the volume in this posterior chain if you want to start overcoming the posture, imbalance and tendency to increase the likelihood of shoulder injury..
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[Article On Face Pulls] http://nicktumminello.com/2014/03/face-pulls-grip-tip-and-top-2-variations/.
[More Info] http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/pushups_face_pulls_and_shrugs.
[Another Video] https://www.youtube.com/watch?v=KC8mlDOYJ2I.
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