SASS pull (vertical & horizontal)

SASS pull (vertical & horizontal)

The straight-arm scapular-strength (SASS) ‘pull’ collection develops the foundational understanding, patterning, and capacity on which to build the mechanics of straight AND bent-arm pulling through a progressive pathway. If the hands are one end of the pulling chain connecting arms to an anchor-point then the scapulae (“shoulder-blades”) are the other, effectively connecting the BODY to the ARMS.

Whether performing or developing toward bent-arm (e.g.‘Chinup’/’Pullup’) or straight-arm (e.g. ‘Front-lever/FL’) vertical-pulling objectives, the scapulae must be held TIGHTLY and STABLY (isometrically) against the back of the rib-cage/torso; this then allows for MAXIMAL integration & force-production of the bigger, superficial back muscles, abdominal-muscles, deeper spinal-stability muscles, and ultimately the ENTIRE BODY in contributing to greater force-output and any necessary changing of form & structure during the pull.

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SASS pull (vertical & horizontal)
  • Culturing movement habits: Hanging at home

    Hanging is a movement habit that requires culturing. The benefits of regular hanging are many, but primarily related to decompression of the shoulder & improving the quality of its connective tissues and identifying & releasing excessive resting muscle tone around the lumbar spine.


  • Fundamental hanging contexts

    A simple reason for the perspective and practice of hanging is that, as with the fundamental resting or 'passive' squat, it is a movement pattern built into our physiology which becomes not only neglected, but culturally & socially discouraged as we become adults.

    The disuse of s...

  • Foot-assisted 'Active-arch' & 'Lever-retractions'

    Practice of these foot-assisted 'Active-arch' contexts is valuable to practitioners who have difficulty in pulling the shoulder-blades together (i.e. maximal scapular-retraction) in bodyweight-loaded contexts.

    As with the foundation 'Ring-row' when executed with retracted, isomet...

  • Hanging scapular circles & sequence

    THE WHAT (circles):
    A loaded scapular mobilization contexts which coordinates active protraction, retraction, elevation & depression of the scapulae with global extension and flexion of the spine.

    As well as a context for "oiling" the scapulae (i.e. encouraging synovial fluid & blood-flow in th...

  • 'False-grip' (FG) Development

    'False-grip' (FG) development is oriented around two connected capacities: mobility, and strength development. This is because the 'FG' is mechanically at its strongest when a toward 90° angle of wrist-flexion is available when gripping the rings (i.e. it is maximally "closed"), but at ...

  • 'Passive' & 'Active' hanging 'L-sit'

    Fundamental "core" and straight-arm scapular-strength (SASS) development contexts affected by lifting & extending of the legs toward a full 'L-sit' form, and holding isometrically. At the same time, it also teaches basic manipulation of 'mechanical advantage' with the legs; essentially ...

  • Rings ‘Knee-raise’ to ‘Toes to rings’

    Linear progressions for developing strength, patterning, and familiarity with straight-arm pulling on the gymnastics rings, affecting both straight-arm scapular-strength (SASS) and straight-arm strength (SAS).

    Along with variations of ‘Knee-to-bar’, this conditioning context emph...

  • 1-arm 'passive' & 'active' hang

    The two ends of the overhead-pulling kinetic chain are the hands (connecting the arms to the anchor-point), and the scapulae (connecting the arms to the body). Developing the 'Passive' and 'Active' hang unilaterally (i.e. 1-arm), follows the same progression perspective as bilater...

  • 1-arm Active-hang 'Reaches'

    Foundational development of 'active' pulling strength, with one arm. It is incredibly important that this is built on a strong investment in bilateral (2-arm) pulling before opening as a project due to its potency and potential to injury the unprepared shoulder, due to its intensi...

  • Unilateral pulling contexts (rings)

    Contexts for developing experience in unilateral (i.e. 1-arm) pulling, using the gymnastics rings. Whilst their practice can contribute to identifying and "unifying" strength discrepancies between sides toward supporting "structural-balance", from a more general perspective, practice of...