{"id":43414,"date":"2019-04-22T03:00:04","date_gmt":"2019-04-22T01:00:04","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/kinesis-station-low-pull-2\/"},"modified":"2019-04-22T03:00:04","modified_gmt":"2019-04-22T01:00:04","slug":"kinesis-station-low-pull-2","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/kinesis-station-low-pull-2\/","title":{"rendered":"Tutorial: Kinesis Station Low Pull"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">WHAT<br><\/h2>\n\n\n\n<p>The <a href=\"https:\/\/vimeo.com\/193846223\/b24527cab5\">Kinesis Station low pull<\/a> is <strong>an excellent upper body strength exercise using the cable machine.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>The cables provide a variable motion that requires stabilization \u2013 provided by additional activation of the core muscles as well as some of the smaller muscles around the joints. <\/li><li>As such, cable exercises are a great way to improve joint stability following injury, or as a form of corrective exercise to avoid future damages.<\/li><\/ul>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">HOW<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Take a seat facing inwards and place the feet on the foot plates. Take a moment to sit upright, drawing the shoulders back and down slightly (setting the shoulders) and keep the chin tucked in. This is your starting position. <\/li><li>Reach forward and grab the handles and return to an upright position. Begin the movement by pulling the handles towards the side of the body. Pause momentarily before coming back to the initial position. <\/li><li>Repeat continuously for reps or time.<\/li><\/ul>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WHY<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>During any pulling exercise, it is easy to overuse the biceps and lower back \u2013 therefore underusing the upper back and shoulders. The reason behind this is usually a combination of poor technique driven by weak or poor engagement of the shoulder stabilizing muscles. To correct this, <strong>it is essential you set the shoulders before you pull<\/strong>. <\/li><li>Pulling the shoulders back and down will effectively \u2018anchor\u2019 the shoulder girdle allowing the upper back to do more of the work during the pull. As you return the weight forwards, you can slightly relax these muscles before activating them again on the next pull.<\/li><li>There is also <strong>an additional core stability requirement<\/strong> during this exercise because there is no support for the upper body (no back\/front rest). This means the torso must find a way to remain stable by recruiting the core muscles to a higher level. This will often happen automatically (reflexively) and is considered to be a better way to train these muscles.<\/li><li>Seated exercise positions are often deemed \u2018non-functional\u2019; however, for certain people such as those who are overweight, recovering from injury, and new exercises, they can be a valuable tool towards standing (more functional) activities.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"KST low pull\" src=\"https:\/\/player.vimeo.com\/video\/193846223?h=b24527cab5&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Did you like the tutorial for the Kinesis Station low pull? Here are more exercises:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.at\/en\/assisted-squat\/\">Assisted squat<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/superfunctional-hip-mobility-with-twist\/\">Superfunctional hip mobility with a twist<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-dumbbell-lunge\/\">Dumbbell lunge<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-push-up-hold\/\">Push-up hold<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-barbell-deadlift\/\">Barbell deadlift<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-push-up-plus\/\">Push-up plus<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-the-barbell-clean\/\">Barbell clean<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-trx-chest-flye\/\">TRX chest flye<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-kinesis-station-standing-low-pull\/\">Standing low pull on a Kinesis Station<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-hanging-twist\/\">Hanging twist<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/exercise-of-the-week-kinesis-station-deadlift\/\">Kinesis deadlift<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-row\/\">Superfunctional row<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/push-up\/\">Push-up<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/inverted-jump\/\">Inverted jump<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/exercise-of-the-week-bar-hang\/\">Bar hang<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-deep-squat-short-post\/\">Deep squat short post<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/burpee-pull-up-tutorial\/\">Burpee pull-up<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-superfunctional-y\/\">Superfunctional Y<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-hanging-knee-lift\/\">Hanging knee lift<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-burpee\/\">Burpee<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-barbell-front-squat\/\">Barbell front squat<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-hamstring-curl\/\">Hamstring curl<\/a><\/li><\/ul>\n\n\n<p><!--EndFragment--><br>\n<br>\n<\/p>","protected":false},"excerpt":{"rendered":"<p>WHAT The Kinesis Station low pull is an excellent upper body strength exercise using the cable machine. The cables provide&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43413,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: How to perform the Low Pull at the Kinesis Station | EVO Fitenss","_seopress_titles_desc":"The Kinesis Station low pull will improve your upper body strength and stability, thus helping you improve your exercise performance.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[704,705,140,143,171,703],"class_list":["post-43414","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-kinesis-low-pull","tag-shoulder-strength","tag-functional-training","tag-strength","tag-tutorial","tag-kineses"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43414","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43414"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43414\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43413"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43414"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43414"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43414"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}