Introduction

Overview of Module

In this module, we take a look at horizontal pulling. This is a pattern of lifting that typically doesn’t get added into metabolic conditioning, except in the form of rowing on an erg and ring rows.

Typically this form of lifting is added in during accessory lifting sessions and should be included in heavy doses.

Horizontal pulling is usually very well tolerated by athletes and isn’t something that is modified per se, but rather included into programming to keep the shoulders and upper back strong and healthy.

Horizontal pulling is great default substitution for lifts when there is shoulder pain. For example, if someone is having shoulder pain with overhead pressing and there are no pain free alternatives, you may try a horizontal press. If that is still painful, you will likely be able to have that athlete perform a horizontal pull without pain.

So in many ways, it’s the lifting pattern you may end up having to use when there are no pain free alternatives for the upper body.

Horizontal pulling shouldn’t be used just in those cases. It should be programmed several times per week in everyone’s training.

This section isn’t about how to modify horizontal pulling as much as it is about learning how horizontal pulling helps athletes, how to include it in their training, and exercise options.

From this module, we want you to take away the following:

• Why horizontal pulling promotes shoulder health
• How horizontal pulling strengthens the muscles around the shoulder differently than vertical pulling and horizontal pushing
• Ways to include more horizontal pulling into programming
• Exercise selections

With all that said, let’s get into it!