Pullover Variation EXERCISES
A few of Dr. Seedman's clients preparing for the NFL combine, using very effective core, lat, tricep, chest, and upper body strength exercise, the dumbbell pullover. When performed as shown in the video, it's one of the most challenging variations of the pullover exercise.
This ring exercise is much more difficult than it looks. Besides being incredibly challenging the ring pullover is highly effective at targeting the lats, triceps, and core, not to mention all the stabilizers throughout the rest of your body (from head to toe).
Dr. Seedman shows you how to use pullovers with Rapid Eccentric Isometrics (REIs)--his proprietary training technique--to improve performance and muscle function. Remember, REIs should only be used once proper form has been established with standard eccentric isometrics.
Dr. Seedman's ab rollout variation emphasizes maintaining a hollow core by keeping the hips slightly higher and stomach pulled in tight. This increases activity of the core musculature while taking stress of the low back--very similar to the pullover movement pattern.
The barbell ab rollout crushes the entire core as well as the lats, triceps, chest, and shoulder stabilizers. Try using an eccentric isometric and holding the stretched position for greater improvements in strength, hypertrophy, and muscle function.
Here's a great way to increase the difficulty of the traditional ab wheel rollout and provide additional instability and core activation. All ab rollouts should emphasize maintaining a hollow core position by keeping your hips high and locked.
The ab walkout is a great core exercise that also targets the triceps, lats, and chest in a very similar fashion as the pullover movement. Try holding in the stretched position similar to an eccentric isometric as this will produce greater strength and hypertrophy as well as muscle function.
The ab rollout with partner acceleration is one of the most advanced rollout variations. The anti-extension forces the lifter must create to keep the spine in neutral alignment is incredibly high.
The single-arm ab rollout is one of the most challenging yet effective core exercises as it involves ant-extensio, anti-rotation, rotary stability, and overall core stabilization. Just be prepared to brace your core and fire your abs, lats, triceps, and stabilizers, with maximal intensity.
The anti-rotation barbell rollout is a highly advanced core movement that involves rotary stability, anti-extension, complete core stabilization, and anti-rotation. Because of the high amount of tension, the range of motion will be slightly smaller than normal. For the set up, simply loop the band towards one end of the barbell and perform a set number of reps then switch the band set-up.
The band resisted barbell rollout is a difficult and highly effective core exercise and anti-extension exercise. The added weight to the barbell as well as the resistance from the bands produces a high amount of momentum that the lifter must forcefully decelerate in order to resist extension and collapsing.
The decline kettlebell pullover is an incredible lat, upper back, tricep, and core builder as the decline creates an even greater range of motion and stretch than the flat angle. When performed with kettlebells the effect is even greater.
The partner accelerated pullover is an incredibly advanced movement that forces the lifter to decelerate a rapid moving load and absorb force and shock quickly. The fast eccentric teaches the nervous system to activate quickly and improve rate of force absorption which is critical for athletes. This pullover variation crushes the core, lats, triceps, and shoulder stabilizers.
Here I'm having one of my national figure competitors Leslie Lee performing a very intense and difficult pullover protocol with the kettlebells. The key is holding the non-moving arm in the eccentric isometric position is this requires an incredibly high level of strength, motor control, stability, and full body activation. The degree of core innervation is also very high.
Here's an incredibly difficult pullover variation I recently thought of for improving pullover mechanics, shoulder stability, and motor control on overhead movements. This exercise annihilates the lats, core, triceps, grip, chest, and shoulder stabilizers. It also reinforces the idea of not collapsing at the bottom and avoiding an overly stretched position which is a common issue on pullovers.
Here's a great barbell pullover variation demonstrated by one of my bodybuilding athletes Ben Lai for crushing the lats, core, triceps, chest, and shoulder stabilizers. By using horizontal band resistance attached to the barbell this produces constant tension throughout the entire movement while de-loading the bottom portion which can typically be most difficult on the shoulder joint. If you're looking for a shoulder friendly pullover variation that also triggers hypertrophy in the upper body you'll want to try this ASAP.