In this video, Zach breaks down how he approaches warming up for pull-up and vertical pulling workouts with high volume. Getting properly warmed up and activated is a huge step towards handling high volume with great technique and less injuries.
Warming Up for Pull-ups and Vertical Pulling #1 - Straight Arm Pulldowns
The first movement that I really like athletes to do when they're getting prepped for high-volume vertical pulling is to do some straight arm pulldowns. So we get a resistance band attached to a rig, arms straight, bent over a little bit. We're simply going to bring our hands down towards our legs, so that's going to really help us warm up our lats, which are going to be our primary mover when it comes to most vertical pulling movements. I like to do large sets here, thinking sets of 20 to 25 reps for that.
Warming Up for Pull-ups and Vertical Pulling #2 - Active Hangs
Second thing we're going to do is we're going to warm up all the little small supporting muscles that sit around the shoulder blade. So for that, we're going to do some active hangs. I'm going to get into a hollow body position. I'm going to let my body weight sink down to where my deltoids come towards my ear and then I'm going to open up the space between my ear and the shoulders. Thinking 10 to 15 reps there.
Warming Up for Pull-ups and Vertical Pulling #3 - Overhead Openers
The final thing I like to do is to do some overhead openers, really work on getting full shoulder motion, so we can get all the way down into the bottom position. I'm going to grab my upright at about chest height and then lean forward, opening my shoulder up as far as it'll go and then come out and just rock back and forth here for 30 to 45 seconds.
With those three drills, we get our shoulder mobility opened up, we get our lats warmed up and we get all the muscles around our shoulder blade prepped for high-volume vertical pulling work.
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