Pulley Pullover Split Squat

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The pulley pullover split squat workout is a shoulder-focused exercise that utilizes the pulley system.

The pulley’s primary role is to engage and target the shoulder muscles, specifically the deltoids.

By incorporating split squats, the workout also engages the lower body, promoting overall strength and stability.

While the pulley does provide some engagement to auxiliary muscles, its main emphasis is on the shoulders.

Stand with your feet shoulder-width apart, facing away from the pulley machine.
Place your left foot forward and your right foot back, creating a split stance.
Hold the pulley handles with an overhand grip, palms facing down, and extend your arms straight in front of you.
Engage your core and keep your chest up as you bend your knees and lower your body into a lunge position.
Simultaneously, pull the pulley handles down and back towards your sides, squeezing your shoulder blades together.
Pause briefly at the bottom of the lunge, feeling the stretch in your front leg and the contraction in your back muscles.
Push through your front heel to extend your legs and return to the starting position, while simultaneously releasing the tension on the pulley handles.

Focus on maintaining a strong and stable base by positioning your feet shoulder-width apart, with one foot slightly forward and the other foot slightly back. This split stance will help you engage your core and lower body muscles more effectively.
As you lower into the split squat position, keep your chest lifted and your shoulders engaged by pulling them back and down. Imagine squeezing a pencil between your shoulder blades to activate your upper back muscles and promote better posture.
When performing the pulley pullover, make sure to keep your arms straight and fully extended throughout the movement. This will maximize the activation of your shoulder muscles, particularly the deltoids, as you pull the pulley towards your body.
To enhance the engagement of your shoulders, focus on initiating the movement from your shoulder blades rather than your arms. Imagine your shoulder blades sliding down towards your back pockets as you pull the pulley towards you, emphasizing the contraction in your shoulders.
Remember to breathe throughout the exercise, inhaling deeply as you lower into the split squat position and exhaling forcefully as you pull the pulley towards your body. This controlled breathing pattern will not only help you maintain stability but also provide a boost of energy and focus to power through each repetition.