Pull Push
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US $44.98
If you are a martial artist you have probably been doing push-ups as part of your training. Most people don't realize, however, that if they are done alone, push-ups may unbalance your natural muscular balance.
Don't get me wrong, push-ups are a great exercise. Everyone does them and most practitioners believe in them. Depending on the variation, specific muscles can be developed -- front of the shoulder, upper and lower chest, triceps, abdominals and legs are also developed as stabilizers.
But this article is not about usefulness or uselessness of push-ups. Instead it is about practicing only push-ups for upper body development and ignoring the principles of equilibrium and balanced muscle development. If a person only practices push-ups, he or she only pushes and doesn't pull.
According to the equilibrium principle when you develop the front of the body and back of the arms, you must also develop the back of the body and front of the arms. In other words, one must train the movement which is opposite to push-ups. STOP RIGHT THERE.
I know what most of you are thinking, and it's wrong. Chin-ups are not the opposite of push-ups. Without bringing kinesiological analysis into it, just think of it this way: Standard push-ups push forward, while standard chin-ups pull down. If you want a complementary exercise to push-ups, you must pull back, and not down.
Many years ago this concept of equal muscular development led me to incorporate one particular exercise into my training, which I call the "Horizontal Pull-up". This exercise works the muscles that are antagonists to the movers and stabilizers of push-ups. The pictures below demonstrate this technique. Through the years of training and teaching, I became a strong believer and promoter of this method.
Speed and power of many fighting skills, including punches, blocks, throws and locks are greatly benefited from "Horizontal Pull-ups" since the muscles that pull back your technique are developed.
When a martial arts instructor tries to integrate this system into his teaching, he usually faces two common dilemmas --- lack of bars or sticks, the lack of chairs. Both of these can be solved quite easily. Instead of bars, bo staffs can be used. For heavier students I recommend the purchase of metal bars, which are sold in most department stores and are relatively inexpensive.
To substitute for the chairs (to support the bars or bo staffs), I break my students up into groups. My beginner students are broken up into groups of three. While two students hold the bar in place, using their arms, the third student completes the "Horizontal Pull-ups".
Shown is how one of the two students should hold a bar or a stick. The bar's height can be adjusted, depending on the student's needs.
Each person takes turns until the required number of repetitions is accomplished. You won't believe the strength of the supporting grip that this develops.
When it comes to my advanced students, I like to divide them into groups of two. The pupil who holds the bar has two choices. First choice is something that I call a "mid-position dead lift", with the bar remaining half way between the starting and ending positions, usually above the knee level. The second choice is a squat, with elbows bent in a biceps curl. This position is most commonly performed with palms facing up. Whoever is executing the "Horizontal Pull-ups" can choose to grip the bar outside or inside the hands of the supporting person.
I would suggest that whenever you do push-ups, or have your students do them, that "Horizontal Pull-ups" be added.
Great Luck Training!
The statements put forth in this article have not been evaluated by the FDA or the Main Stream Medical Community and is for investigative and informational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease. Before trying anything suggested in this and future newsletters, Paul Zaichik, www.ElasticSteel.com and its Affiliates, urge you to seek the advice of a Physician.
Paul Zaichik is the founder of the Elastic Steel method of Athletic conditioning, http://www.elasticsteel.com He transformed many Eastern European Stretching and Gymnastic techniques to meet the needs of the modern martial artists. More and more students are practicing Paul’s techniques, acquiring great strength and flexibility in return.
Studying Exercise Science and Nutrition on the Undergraduate and Graduate level, Paul kept experimenting, combining the modern research with his own experience. Over the years Paul had developed many techniques, to meet individual needs of his students. Collectively those techniques became know as ElasticSteel.
ElasticSteel.com - ElasticSteel Method of Athletic Conditioning Get Your Copy Today!
Got questions? Post them on ElasticSteel.com’s Forum and ElasticSteel Team and your fellow Martial Artists will answer them for you in no time.
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Push And Pull $11.49 Push And Pull |
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Push, or Pull $39.99 Push, or Pull - Giclee Print |
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Push and Pull $12.81 Simple text and photographs describe and illustrate push and pull movement. |
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Baseline Push Pad for Push-Pull Dynamometer, Straight $43.5 Push Pad for Baseline Push-Pull Dynamometer |
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Baseline Push Pad for Push-Pull Dynamometer, Curved $40.8 Push Pad for Baseline Push-Pull Dynamometer |
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Epson / Push/Pull Tractor-LQ870,570e / C12C800201 $65.44 Epson - Push/Pull Tractor-LQ870,570e - C12C800201 |
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DiMarzio 500K Push-Pull Pot $13.95 DiMarzio 500K Push-Pull Pot |
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Epson C12C800201 Push/Pull Tractor $61.92 Epson C12C800201 Push/Pull Tractor |
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Dimarzio 500K Push-Pull Pot $13.95 DiMarzio 500K Push-Pull Pot |
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3 BY PUSH PULL (CD) $15.99 Artist: PUSH PULL Genre: Popular Music Release Date: 6NOV2007 |
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Baseline Hook for Push-Pull Dynamometer, Small $19.56 Hook for Baseline Push-Pull Dynamometer |
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Baseline Hook for Push-Pull Dynamometer, Medium $24.45 Hook for Baseline Push-Pull Dynamometer |
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Push Pull Door Label $25.99 Push pull door labels indicate what action is needed to open and close door. Door labels are flexible and self-adhesive for easy application. Labels are 2-1/4"h x 9"w. Wording reads: Push pull. Sold in packs of 5 identical labels. |
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Push Pull Label $25.99 Push pull labels indicate which way to open a door in your facility. Door labels are flexible and self-adhesive for easy application. Labels are 6"h x 2"w. Available in front or back adhesive styles. Wording states, Push pull. Sold in packs of 5 identical labels. |
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Baseline Single Grip Handle for Push-Pull Dynamometer $61.2 Single Grip Handle for Baseline Push-Pull Dynamometer |
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Baseline Dual Grip Handle for Push-Pull Dynamometer $61.2 Dual Grip Handle for Baseline Push-Pull Dynamometer |
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3 x 12 Rope Push and Pull Plate $61 3 x 12 Rope Push and Pull Plate |
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Push Pull $13.49 Hat Art (Jazz):131 |
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Push & Pull $13.49 Aoede Muse Music:223 |
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Pull It, Push It $26.39 No Synopsis Available |
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Epson Push/Pull Tractor $58.99 3.20 oz - Approximate Epson Printers: FX 870 FX 880 FX-880+ FX-890 FX 890N LQ 570e LQ 590 LQ 870 Use the additional pull tractor unit along with your standard tractor installed in the front or rear push position to improve paper handling and reduce the chance of paper jams. This setup is especially useful with continuous multi-part forms. C800201 Epson Epson Corporation Multi-Part Form Push/Pull Tractor Retail www.epson.com |
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Infantino Musical Push and Pull Giraffe $16.99 This soft, bright colored push and pull Giraffe encourages your little one to walk and crawl. The push and pull Giraffe comes with different textures and can play music. For sure this soft, colorful, musical Giraffe will leave a big smile on your infant. Gender: Unisex Age: Child |
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Quart Push/Pull Cap Bottle, Each: SP $3.18 Sanitary plastic. Available with lid/straw or push/pull lid cap. |
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Push / Pull Sled with Shoulder Harness $190.83 This push-pull sled is ideal for developing leg strength and speed. Plate neck accommodates Olympic style plates (not included) if you require more workout weight. Either pull the sled with shoulder harness/straps or push the sled with 12 high push-bar. Unit measures 43"L x 19"W x 14"H and weighs 40 lb. Sled includes shoulder harness with two straps. |
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Baseline Flat Circular Tip for Push-Pull Dynamometer, Large $42 Flat Circular Tip for Baseline Push-Pull Dynamometer |
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Baseline Flat Circular Tip for Push-Pull Dynamometer, Small $24.45 Flat Circular Tip for Baseline Push-Pull Dynamometer |
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Push and Pull By Murphy, Patricia J. $10.3 Simple text and photographs describe and illustrate push and pull movement. Author: Murphy, Patricia J. Series Title: Rookie ReadAbout Science Publication Date: 2002/09/01 Number of Pages: 31 Binding Type: Paperbound Grade Level: 12 Language: English Depth: 0.25 Width: 6.00 Height: 6.75 |
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Allway Tools Extendable Push Pull Scraper F42X $25.76 Push and pull scraper. Pull scraper with 4 edge blade then retract blade to access push scraper with chisel blade. Threaded socket allows use of extension pole. Removable hammer end. Carded. Length: 12.5. Width: 1.63. Height: 3.13 |