Pulley Push Pull Squat Position

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Exercise Profile

Pulley Push Pull Squat Position Overview

The pulley push pull squat position workout is designed to engage the obliques, chest, upper back, and quads.

The pulley plays a crucial role in this workout by providing resistance and targeting the primary muscles.

By using the pulley, the obliques are engaged during the twisting motion, while the chest and upper back are worked during the pushing and pulling movements.

The quads are also activated during the squat position, making this workout effective for overall strength and muscle development.

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Pulley Push Pull Squat Position Instructions

Stand facing the pulley machine with your feet shoulder-width apart, toes slightly turned out.
Grasp the handles of the pulley with an overhand grip, palms facing down.
Engage your core and maintain a straight back as you squat down, pushing your hips back and bending your knees.
Keep your chest lifted and your weight in your heels as you lower down into a deep squat position.
From the squat position, push through your heels and extend your legs, straightening your knees and returning to a standing position.
As you stand, simultaneously pull the handles of the pulley towards your chest, squeezing your shoulder blades together.
Pause briefly at the top of the movement, then reverse the motion by bending your knees and lowering back down into a squat position while extending your arms forward.

Pulley Push Pull Squat Position Tips

Engage your obliques by focusing on twisting your torso as you push and pull the pulley. Imagine squeezing your waistline and feeling the deep burn in your side muscles. This will not only strengthen your obliques but also help to sculpt a defined waistline.
To fully engage your chest, imagine that you are hugging a giant tree trunk as you perform the push-pull squat. Visualize your pectoral muscles contracting and expanding with each repetition. Keep your chest lifted and proud, allowing the movement to originate from your chest rather than just your arms.
Don’t forget about your upper back! Imagine pulling the pulley towards your body with your shoulder blades, as if you are trying to squeeze a pencil between them. This will activate your rhomboids and trapezius muscles, giving you a strong and powerful upper back.
To really feel the burn in your quads, focus on driving through your heels as you squat down. Imagine pushing the ground away from you with each repetition, engaging your quadriceps and glutes. Keep your knees in line with your toes and maintain a strong and stable core throughout the exercise.
Remember, form is key! Take your time with each repetition and focus on maintaining proper form throughout the exercise. Quality over quantity is always the goal. Listen to your body, and if you feel any pain or discomfort, make adjustments

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