Tutorial: Standing Low Pull on the Kinesis Station

11th February 2019

WHAT

This standing low pull is a variation and progression of the kinesis station (KST) seated low pull. It uses the same machine, but in this case, you perform the exercise in a standing position.

By choosing the standing position to perform this exercise, you can consider it a whole-body movement, with a greater emphasis on the core muscles.

Stand to face the machine, just behind the seat, and grab the handles. Allow the arms to straighten in front of you. They will naturally assume a position at hip level. Set the shoulders and engage the core.
Begin the movement by pulling the handles towards the hips, while simultaneously lifting the chest up. Feel the shoulder blades squeeze together. Pause for a moment to keep the movement controlled.
Return to the start position and repeat for desired reps or time.
Avoid balancing the body back and forth during the exercise; instead, engage the core muscles in stabilizing the body.

Common gym-based equipment will often focus on pulling (and pushing movements) in the horizontal plane, often neglecting motion in the vertical plane. When seated in the KST Low Pull, the pulling motion is almost horizontal. When standing, the direction of pull is diagonally upwards. This small but significant variation will feel more natural and will align with many daily movements that involve bending and lifting.
The other significant benefit of standing is increasing your core stability. To prevent the whole body being pulled forward, the spine, back and shoulders will engage to a greater degree to stabilize the body. Initially, this may induce fatigue quickly, and you may have to use a lower weight. As you develop the required strength and endurance, you will be able to increase the weight with better control.
During daily activities of bending and lifting, we will often combine pulling movements with hip extension. This coordinated movement of the hip and upper body is essential for a safe and injury free lifting. You can train this coordination in the standing low pull by merely extending the hips as you pull the handles towards you. This can help to develop the required coordination for efficient lifting and can prime the body for more complex movements, such as deadlifts.