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Central Body Pulling (Bending) Movement Pattern

By Greg Mihovich

Central Body Pulling involves an extension of the body, which either brings the
weight closer to the centerline or in bodyweight only movements produces an
arch of the body. Mastering of this movement pattern is paramount as well to
functional independence (lifting loads of the floor safely and efficiently) and
success in sports.

The prime movers for this movement group are the muscles of the
"posterior chain" of the body: hamstrings, glutes, back extensors and traps. I
believe that these muscle groups along with the core musculature are the most
important areas of the body to train (no, it is not your arms!). A strong and
capable posterior chain is like a strong engine to a car - it adds horse power to
your movements, while the core acts as a frame and stabilizes your body. Want
to increase your vertical jump, kick harder and have a nice round ass (attention
ladies!): work hard on your posterior chain.

The stabilizers for central body pulling group is basically the rest of the body.
That is why practicing this movement pattern works you from head to toe and
cannot be overlooked, especially for competitive athletes. If I only had one option
to choose for exercise selection (although why would I do that?) that would be an
exercise from that group.

Central body pulling movement group offers a multitude of exercises to practice.
The most prominent ones are various Deadlifts, Good Mornings, Cleans,
Snatches, Swings and Bridges.

It didn't get without myths here as well. "Deadlifts are bad for your
back". Or "Bridges are bad for your back". If you watch how they do it at the local
health club you would believe it too: bad form and way too much weight. Actually,
you will see it very seldom because it is hard work and most of the people that
go there just pretend that they exercise. But hard work is exactly the reason why
the results you get from doing it are so great - it literally transforms your whole
body.

If Deadlifts would be so bad for you how would you pick anything of the floor
without dying on the spot? That is right: a Deadlift is nothing else but a pull from
the floor while maintaining a proper body alignment (posture). Not only it teaches
you to do it safe, but also it prepares your body for lifting loads - knowledge by
itself is of little value, applied knowledge is the real deal. Just like with anything
else perfect your form before adding weight. Bad Deadlifts are bad, good ones
are good, period.

As for the bridges I have been doing them for years and never noticed any
injuries from it. Quite the opposite: it strengthened me against the injuries in my
back and neck. To quote the yogis in India: "you are as young as your spine is
flexible" and various bridges will take care of that, while making you stronger and
more resilient along the way.

You just need to be patient. It takes more time to adapt for your body than it is for
your nervous system. In other words, you can get the skill already but your
muscles, tendons and ligaments are not ready yet to take on a high load or high
volume of training. Take your time with progressions - remember that you are in
it for a long haul, otherwise you are simply fooling yourself - and you will be just
fine.

Pulling is an essential function of the human body and it should not be
overlooked by any athlete, whether competitive or not. As you are mastering
these skills take your time with progressions and employ a variety of exercises.

Greg Mihovich
Performance Enhancement & Combat Arts Specialist
www.UndergroundGym.com

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