The speaker, Jeff Cavaliere, is discussing the correct way to perform the face pull exercise, which is a part of his workout routine at Athleanx.com. He emphasizes the importance of the face pull for building the stability of the upper body, torso, and overall posture and health.
Cavaliere begins by explaining the importance of the correct equipment. He mentions that if you're training at home, you can use a band or a cable machine. He advises against using a bar on a cable machine as it limits the amount of rotation you can get, which is crucial for this exercise. He also mentions that if you're using a band, you need to be aware of the strength curve on the band as it gets more difficult the further you stretch it out.
He then discusses the height, suggesting that you should set the height to the highest point you can reach without pulling too hard. He explains that if you set the height too low, it can lead to incorrect mechanics and cause problems with your shoulder.
Cavaliere emphasizes the importance of maintaining an athletic stance throughout the exercise. He suggests standing square and pulling the grip around your torso. He also discusses the correct grip, explaining that you should grip the rope from underneath, pointing your thumbs backwards, to promote external rotation in the shoulder.
He then discusses the travel of the exercise, explaining that you should be pulling towards your face. He emphasizes that the hands should beat the elbows in a race to the back position. He also mentions that if you can't perform the exercise correctly, there are modifications that can help, such as performing the exercise on the ground with your hands in contact with the ground.
Cavaliere suggests programming this exercise in your workout routine, recommending a weight that is challenging but not so heavy that it pulls you forward. He also suggests setting a rep structure of 10-12 sets of 1 or 12 sets of 1, ensuring each rep is a good solid contraction.
Finally, he encourages viewers to subscribe to Athleanx.com for personalized workout programs and to leave comments if they found the video helpful.
1. The speaker, Jeff Cavaliere, is introducing a video tutorial on the face pull exercise. He is associated with athleanx.com.
2. The face pull exercise is often misunderstood and misrepresented, leading to incorrect methods that can cause harm.
3. Cavaliere emphasizes the importance of doing this exercise correctly to avoid injury and to benefit from its health and posture benefits.
4. The face pull exercise is crucial for building the stability of the upper body and torso, which is important for bigger lifts.
5. Cavaliere discusses different elements of the face pull exercise, including equipment use, height setting, stance, the key points of movement, and alternatives.
6. He mentions the importance of the strength curve on the band used for the exercise, and how it changes as the band is stretched further.
7. Cavaliere warns that the most difficult portion of this exercise is at the end, where the strength curve on the band becomes more challenging.
8. He advises against using a single rope for the exercise due to its limitations in length, which can limit the amount of rotation in the exercise.
9. Cavaliere suggests using a sled rope or attaching a second rope to maintain the necessary length for the exercise.
10. He emphasizes the importance of the height setting in the exercise, and how setting it too low can lead to incorrect mechanics and potential injury.
11. Cavaliere explains that the face pull exercise requires pulling from high to low, and that if the exercise is performed incorrectly, it could lead to eccentric contraction of the rotator cuff and external rotators of the shoulder.
12. He warns against pulling in a direction that pulls the arm and back forward, as this can lead to loss of thoracic extension and limit external rotation.
13. Cavaliere emphasizes the importance of maintaining a square stance during the exercise to prevent overloading the exercise and degrade its form.
14. He advises against using an overhand grip for the exercise, as this promotes internal rotation in the shoulder, which is not ideal.
15. Instead, Cavaliere suggests grabbing the rope from underneath to promote external rotation in the shoulder.
16. He also explains the importance of the travel in the exercise, focusing on the destination of the pull and ensuring that the hands are the main driver of the exercise.
17. Cavaliere mentions the importance of the rotator cuff in the face pull exercise, and how the exercise benefits from the rotator cuff.
18. He suggests modifications for those who struggle with the exercise, such as reinforcing the grip by getting down on the ground and performing the exercise with the hands in contact with the ground.
19. He also mentions variations of the exercise, such as adding a raise of the arms at the top of the movement.
20. Cavaliere provides guidance on how to program the exercise from a weight perspective, emphasizing the importance of using enough weight to create strength benefits but not so much that the exercise becomes ridiculous.
21. He suggests that the frequency of performing the exercise is key to its effectiveness, and advises working it in as part of every workout.
22. The video ends with a call to action for viewers to subscribe and turn on notifications to never miss future videos.