UPPER-BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Upper Body Movements involve rotation of the shoulder joint, elbow flexion and extension. These exercises will increase strength of the chest, upper back, traps, shoulder region, and arms. Typically, the movement patterns are either pulling or pushing in either a vertical or horizontal plane dependent upon body position.

HIGH ROW EXERCISES

High Row Exercises are rows performed in a vertical manner. These exercises predominately train the Lats and upper back but can also benefit shoulder and chest mobility.

Chin-ups: Unassisted

• Start from a underhand hanging position
• As you pull upward, do not let your shoulders rotate forward
• Envision pulling with your elbows and using your back instead of pulling with your hands and arms.
• Arch your back slightly and touch the bar with your chest. This can only be done if you pull your shoulder blades back and down at the top position.
• Pause for 2 sec and then extend your arms to full extension with your torso completely vertical
• Pause for 2 sec and repeat
• Do not use a leg kick during the movement
• The goal is to be able to perform 3×10 Chin-ups by the beginning of your 15U Summer Off-Ice Program.
• Weighted Vest of Dip Belt may also be used to add additional weight. Do not sacrifice form if choosing to do so.