Pulley Pallof Pull/push Kneeling Stance Closed

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The pulley Pallof pull/push kneeling stance closed workout is designed to primarily engage the Lats and Obliques.

The pulley plays a crucial role by providing resistance throughout the entire range of motion.

By focusing on the Lats and Obliques, the workout effectively targets these specific muscle groups for maximum engagement.

While the pulley may also engage auxiliary muscles, its primary purpose is to activate the Lats and Obliques.

Attach a handle to the high pulley of a cable machine and kneel down facing away from the machine.
Grasp the handle with both hands, palms facing inward, and bring your hands to your chest, elbows bent.
Step away from the machine, creating tension on the cable, and position your body in a straight line from knees to shoulders.
Engage your core and maintain a stable position throughout the exercise.
Without rotating your torso, push the handle forward, extending your arms straight in front of you.
Hold the extended position for a moment, then slowly pull the handle back towards your chest, keeping your core engaged.
Repeat the push and pull motion for the desired number of repetitions.

Focus on maintaining a strong and stable kneeling stance throughout the exercise, with your knees hip-width apart and your core engaged. This will create a solid foundation for the movement and allow you to effectively engage your lats and obliques.
As you pull the pulley towards your chest, imagine squeezing your shoulder blades together and feeling a deep contraction in your lats. Visualize your lats working hard to pull the weight, and really emphasize the mind-muscle connection during this movement.
To engage your obliques, imagine a string pulling your ribcage towards your hip on the same side as the pulley. This will help you create a strong and stable core, while also targeting your oblique muscles for a more defined waistline.
Keep your chest lifted and your shoulders relaxed throughout the exercise. Avoid shrugging your shoulders or hunching forward, as this can take the focus away from your lats and obliques. Imagine a proud and confident posture as you perform each repetition.
Remember to breathe deeply and exhale forcefully as you pull the pulley towards your chest. This will help you engage your core and maximize the effectiveness of the exercise. Stay focused and push yourself to maintain proper form and technique, even when the exercise becomes challenging.