Description:
The arm over arm pull drags a heavy sled or vehicle toward you by pulling a rope hand over hand, often while seated.
Benefits:
- Builds strength and power for the lift.
- Develops the muscles used in the movement.
- Carries over directly to competition performance.
- Trains the whole body to work together.
Profile:
| Equipment: | Strongman Implement |
| Type: | Strongman |
| Resistance Type: | Free Weight |
| Level: | Advanced |
Muscles:
Primary Muscles
- Latissimus Dorsi
- Biceps Brachii
- Forearms
Secondary Muscles
- Upper Trapezius
- Abdominals and Core
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Sit or brace yourself and grip the rope.
- Pull the rope toward you hand over hand with power.
- Keep tension so the load never stops.
- Drive with the back and arms on each pull.
- Continue until the load reaches you.
Common Mistakes:
- Breaking position or rounding the back under load.
- Rushing the lift instead of staying tight.
- Using a range or technique that does not meet the standard.
- Going too heavy before the technique is solid.
Variations:
- Log Press
- Farmers Walk
- Atlas Stones
- Axle Deadlift
Safety Tips:
- Warm up thoroughly before heavy attempts.
- Use safeties, straps, or a spotter as appropriate.
- Keep the spine braced and in position.
- Stop if you feel sharp pain.
Additional Information:
The arm over arm pull drags a heavy sled or vehicle toward you by pulling a rope hand over hand, often while seated.
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