Tutorial: How to Perform the Kinesis Station High Pull

The Kinesis Station high pull is a great back exercise, and when performed correctly, provides additional postural benefits. The instability and resistance created by the Kinesis Station will make take this high pull exercise to another level.

WHAT

The Kinesis Station high pull is a great back strength exercise, and when performed correctly, provides additional postural benefits.
The exercise is a variation of the traditional lat pull down, with several additional benefits that will appeal to all levels of exerciser.

HOW

Sit in the machine with your knees secured under the pads. Maintain a relaxed but upright posture. core engaged and shoulders set.
Grab the handles with arms straight – this is starting position.
Maintaining a strong core, exert force on the handles towards your armpits – think about driving the elbows behind you, instead of pushing the chest forwards and arching the back.
Return under control and repeat for reps or time.

WHY

Functional pulling strength is dependent on optimal scapula stability and mobility. Without this foundation, there is a subsequent loss of efficiency during any arm movement. With this in mind, it is essential to re-educate proper scapula motion during the movement. Just before you tug, set the shoulder blades by slightly pulling them inwards and downwards. Continue this downward and inward pull of the shoulder blades as you complete the pull.
At the bottom of the movement, there should be a strong downward and inward pull of the shoulder blades – as if squeezing them together. This motion ensures that the muscles that help to stabilise the shoulder blades are engaged. Where these muscles are weak, there is often a compensatory arching of the low back.
Several sports and exercises combine a pulling motion with hip extension, including rowing, gymnastics and Olympic lifting. In these situations, a strong pull is followed by a rapid hip extension to generate power. Stability and mobility in the shoulders alongside pulling strength will help develop a stable foundation on which to extend the hips further.