That first INCH is scapular control. If you skip it and just yank, your lats can’t do their job and your upper traps and the biceps take over. What I’m doing here: Pull up Top hold to prove control at end range Scap pulls to train depression/retraction and keep the shoulder in a stronger position Why it works: Better scap mechanics = better force transfer, cleaner reps, and happier shoulders over time. Try it: 2 to 3 sets 3 to 6 controlled reps Add a 2 to 5 second top hold Finish with 6 to 10 sc
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Downpatrick man dies in Ballynahinch Road collision
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One last Bruff video for now - the truck headed out to Inch Abbey for permanent way work on Saturday, seen here departing from Downpatrick Station during an engineering posession. Someone needs to find that squeak and oil it! This is a great asset to the track team for personnel and equipment transport. All they need now is a kettle and a microwave in there and they are sorted. We haven't figured out how to install showers and a toilet yet, answers on a postcard please! | Downpatrick and County
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