DRAPER POSTS - BIG D TALKS

On Bentarm Barbell Pullovers

Christina and all.....

The bentarm barbell pullover was one of the very first heavy exercises that got my attention 40 years ago, when this stuff we casually discuss over the Net was a mystery, a dark and unexposed, primal urge. At 17 hanging out on the street corners in Secaucus there were a few bad boys with mean builds; mostly pig farmers who worked hard and ate meat and potatoes. One was a soundless guy with a wide back, broad shoulders and strong arms. The whisper was he lifted weights and did barbell pullovers. Post haste, I included this movement as I imagined it would be done with the rest of my primitive, invented and improvised workouts.

[Primitive, invented, improvised - never let these endangered qualities fade from your practice and performance.]

Christina, this is a bit of a crusher but you might just like it.

Try the movement as described by Bill Keyes with light weight [the bar] at first to locate the groove and action. With a slow set of 12-15 you'll determine the muscles involved, their role and range of motion. The first set will prepare you - familiarize, warm up and loosen up. For your 2nd and 3rd sets, increase the weight and begin to enjoy the stretch, pull and radical exertion.

You'll find less shoulder rotation than the stiff arm PO. Of course, don't go heavy until you are adequately conditioned - weeks to months - and have either the urge or need. This stuff is for bears. Slow and deliberate reps are productive for the tough bodybuilder: overall torso might, lats, minor pec, abs, grip, subtle bi and tri. Neat stuff.

BAPs - cute acronym - are considerably different from forward or front lateral raises or uprights. Dissimilar mechanical action, leverage demands, muscular recruitment and rotation vulnerabilities. There's a little front deltoid involvement when bar is across or near across the chest - more when lifting heavy - tough on elbows in this placement.

See ya,
Dave

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