chapter8 Chapter 8: Upper Body Training Movements to Program Lower Extremity Movements: Upper Extremity Movements: Push Overhead Press Pull: Vertical Pull Horizontal Pull Strength Standards Dan John Strength Standard Bench Press = Front Squat = Clean Mike Boyle’s Revised Strength Standard Bench Press = Split Squat = Clean = Chin Up Clean: 205 pounds Bench: 205 pounds Squat: 255 pounds Clean + Jerk: 165 pounds Alternative Mike Boyle Strength Standard 5RM (5 Repetition Maximum) correlations: Bench Press = Hang Clean = Rear-foot-elevated Split Squat = Chin-Up Chin Up – Progression 1A Technique Grip: Supinated grip (palms facing towards you) Extension: Fully extend elbows Scapular Movement: Allow scapula to elevate slightly Execution: Perform a strict chin-up (no kipping allowed) Regressions Use heavy-duty resistance bands for assistance: Loop over bar and place the band on the knee Eight-Week Chin-Up Progression Starting Requirement: Can perform at least 1 unassisted chin-up If able to perform 10 unassisted chin-ups: Add weight using a dip belt Parallel-Grip Pull-Up – Progression 1B Technique Grip: Neutral grip Execution: Perform as a regular chin-up with a revised grip Muscle Focus: Less emphasis on the biceps brachii, more focus on the brachialis and brachioradialis Pull-Down Variations – Regression 1 Recommendation: Only perform lat pull-downs for individuals who cannot do a minimum of 5 assisted chin-ups: Overweight athletes Young kids Older adults Coaching Cue Push your chest toward the machine If possible, use a functional trainer Pull-Up – Progression 2 Technique Grip: Pronated grip (palms facing away) Execution: Perform a regular chin-up Muscle Focus: Places more stress on the back musculature and less on the upper arm muscles Note: Avoid this exercise if the athlete has shoulder issues Sternum Chin-Up – Progression 3 Technique Execution: Pull the sternum up to the bar Difficulty: This is an advanced technique requiring greater use of scapular retractors Range of Motion: Increases the range of motion of the chin-up by 3-4 inches X Pull-Down – Baseline Technique Starting Position: Arms crossed with thumbs down Execution: Pull handles toward the chest Completion: Finish with elbows at each side in a supinated grip Alternating X Pull-Down – Progression 1 Technique Setup: Stabilize one shoulder in W position Movement: Move the other shoulder in the X pull-down pattern described earlier Dumbbell Row – Progression 1 Technique Stance: Wide squat-type stance Body Position: Lean forward Hand Position: Place one hand on bench, maintaining a slightly arched back with tight abs Movement: First move scapula, then bring the elbow and dumbbell back to the hip Cat-Cow – Regression 1 Common Error Inability to maintain a slight arch in the back Technique Position: Quadruped Movement: Create a hump in the back (like an angry cat), then create a substantial arch in the back Bench Straddle Row – Regression 2 Common Error Inability to keep knees wide in squat stance Technique Setup: Straddle the bench with weight on one side Movement: Scoot stance toward the side with added weight, using the bench to prevent knee valgus on the other leg Execution: Perform a normal dumbbell row Suspension Trainer Inverted Row – Progression 2 Technique Setup: Set up suspension trainer with rings at waist height Position: Place feet on a plyo box so the body is parallel to the floor with toes pointed up and feet together Movement: Pull chest to handles and repeat Regressions Option: Place feet on the floor and lean back Progression Option: Add weight vest for increased difficulty Single-Arm, Single-Leg Row (Static Hips) – Baseline Technique Stance: Single-leg stance stabilizing ankle, knee, and hip Movement: Complete row with the opposite arm, starting with the thumb down and finishing with the thumb up Incorporation: Thumb down to thumb up motion engages rotator cuff muscles Single-Arm, Single-Leg Row (Dynamic Hips) – Progression 1 Execution: Perform the same movement while leaning toward the cable column Single-Arm, Double-Leg Rotational Row – Progression 2 Technique Position: Half squat with feet in a shoulder-width stance facing the cable machine Execution: Squat and rotate to grab the low pulley, then stand up and row the pulley handle to the hip Upper Body Pressing Exercises Recommended Exercises: Program bench press, dumbbell press, and other supine presses as well as functional exercises Timing: Supine and overhead presses should not exceed 30 minutes, twice per week Objective: Balance in Programming Do NOT overemphasize a specific exercise Push-Up – Baseline Combination Exercise: Merges upper body training with core development Ideal For: Excellent for larger athletes as it improves strength to body weight ratio Standing Cable Press – Regression 1 Benefits Allows control over load/intensity Core is engaged due to standing and pressing Can also be done unilaterally Feet-Elevated Push-Up – Progression 1 Execution: Feet should be elevated while performing a push-up Height: Elevation should be between 12-24 inches BOSU Ball Push-Up – Progression 2 Purpose: Introduces instability Positioning: Places hands in a more sports-specific position Overhead Pressing Focus: Barbell vs unilateral dumbbells/kettlebells Common Error: Backward lean of the lumbar spine Half-Kneeling Position Stabilization: Position stabilizes the lumbar spine, forcing the lifter to use shoulders instead of the pectorals Half-Kneeling Alternating Kettlebell Press – Baseline Technique Position: Half-kneeling position with kettlebells at shoulder level Grip: Thumbs touching the anterior deltoids Movement: Drive the kettlebell up and rotate the palm forward, lowering the weight back down and repeating on the opposite side Muscle Engagement: This motion forces external rotation, activating the subscapularis (to resist external rotation) and can alleviate pain associated with overhead presses Bottom-Up Kettlebell Press – Regression 1 Purpose: If experiencing pain in half-kneeling KB press Execution: Perform the same movement but with kettlebell in bottom-up position, recruiting more shoulder stabilizers and reducing pain High Split Alternating Press – Progression 1 Technique Position: Standing with one foot on an incline bench, stabilizing lumbar spine Movement: Lean into the front foot and execute a press as described before Standing Alternating Dumbbell Press – Progression 2 Indication for Progression: Must have mastered pressing with shoulders Must NOT exhibit arching of the back or shifting of hips (to avoid inclined press) Execution: Alternate pressing one arm and then the other Standing Shoulder Circuit Instruction: Complete these exercises together in a single workout Purpose: Helps stabilize the scapula to the rib cage, which prevents injuries and improves force production Individual Exercises: Y: Arms at 45 degrees above shoulder level, thumbs pointed up T: Arms at shoulder level, thumbs pointed up Key Point: Keep arms at shoulder level, do not allow them to fall below W: Upper arms at 45 degrees below shoulder level Sports Flex High-Low (Y-W) Combo Technique Movement: Move one arm into W position while the other moves into Y position Coaching Cue Imagine performing the Gator Chomp at a University of Florida game Sports Flex T Technique Position: Bring both arms into T position Coaching Cue Standing External Rotation Technique Setup: Stand with elbow positioned forward at 90 degrees shoulder flexion and 90 degrees horizontal adduction Movement: Bend elbow to 90 degrees and use opposite hand to support under the elbow Execution: Perform an external rotation Knowt Play Call Kai