Push and pull technique

Technological progression seems to have pushed shotguns more and more into a niche role, and possibly into obsolescence. Once found in every abode of the American colonial frontier, they were supplanted by muskets in linear warfare although some, such as the 12th New Jersey Volunteer monument at Gettysburg, still employed the buck and ball load. Repeating rifles, first manually operated during the Old West and WWI then self-loading during WWII, dominated infantry arms; shotgun moved into the niche role of trench and jungle warfare. Law enforcement use kept it relevant until compact SMGs and carbines became ubiquitous in the last decades. With citizens and law enforcement alike adopting the carbine for its light weight, low recoil, and capacity, I thought we would see off the scattergun into the dustbins of history.Having grown up with low recoiling carbines myself, I have always shunned shotguns because of recoil. It was barely tolerated only because of 3-gun competition. Symtac changed that with Rob Haught’s signature push-pull recoil reduction technique. I came away from the course bruise-free and with a new appreciation on the utility of a shotgun.PUSH-PULL RECOIL CONTROLRecoil forms the primary entry barrier to shotguns, causing some to shied away despite its undeniable terminal effects. Symtac’s push-pull technique tear down those barriers and unlock the closest thing to a one-shot-stop that you can buy over the counter. The theory is deceptively simple: push with the support hand while pulling with the dominant hand, as if one were stretching out the gun to

Much like the popular CrossFit-based kipping pull-up, the kipping muscle up is a technique used to complete more work (timed workouts) in less time. This multi-movement exercise involves various elements strategically performed to create the momentum to propel you up and over a bar or rings and into a full bodyweight dip.Below we’ve created a complete kipping muscle ups guide that includes movement instructions, key form tips, benefits, variations, muscles worked, and more. How To Do The Kipping Muscle UpThe kipping muscle up is not a beginner movement as it requires decent upper body strength, flexibility, coordination, and proper technique. That being said, it may take some practice to get the hang of (pun intended) even for more experienced exercisers. Choosing A Pull-Up Bar Kipping muscle ups require a sturdy bar, enough swinging room, and plenty of overhead space to avoid hitting your head on the ceiling. If you’re looking for a good pull-up bar setup, we recommend the follow options. Power racksOutdoor pull-up barsWall-mounted barsBelow we’ve included detailed step-by-step instructions for the kipping muscle up. Step 1: Bar Hang Start from a dead hang with the hands just outside shoulder width and arms fully extended.Pull your shoulder blades down and back. This is important for shoulder health and proper movement of the scapula. Step 2: Kip Swing The Kip swing is a CrossFit technique used to create momentum to help propel the body up and over the bar. The motion is initiated using the shoulders and hips to alternate between hollow and arched body positions. Get Fitter, FasterLevel Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free! Creating momentumThis portion of the movement is crucial because you have to generate enough momentum using proper body mechanics to get yourself completely up and above the bar. To do it: Keeping your arms fully extended, swing yourself back by pushing against the bar while simultaneously swinging the legs forward and pulling the knees up toward your chest. Now swing your hips forward by pulling the arms behind the head and simultaneously swing the legs back. Practice swinging back and forth between hollow and arched body positions to get comfortable with the movement. Step 3: Pullup transition to a dipNow that you’ve got the swing down pat, it’s time for the pullup phase. Before you can effectively launch up and over the bar, there a few key points to remember – keep the arms fully locked out, lean back, and push the bar down into the hips. To do it:From a dead hang, create a

Or just want to row with maximum efficiency? These expert tips are crafted to help you reach your rowing goals faster and with less strain. From technical adjustments to mental hacks, here’s everything you need to row like a pro!Focus on Leg Drive for PowerMany beginners mistakenly rely on their arms, but your legs are the powerhouse in rowing. Aim to push off firmly with your legs at the start of each stroke—this is called the “drive” phase. Concentrate on generating power from your legs, then let your arms and core follow through. This strategy boosts your stroke power and reduces overall fatigue.Prioritize Technique Over SpeedTrying to go fast can be counterproductive if it compromises your form. Good technique is all about efficient movement: pushing with your legs, hinging at your hips, and finishing with a smooth pull. Practicing correct form will allow you to cover the 1km distance faster and with less wasted energy.Use Interval Training to Build EnduranceInterval training is one of the most effective ways to increase speed and endurance for short rowing distances like 1km. Try rowing hard for 300 meters, then row at a relaxed pace for 200 meters, and repeat. This type of workout conditions your cardiovascular system and helps you manage faster paces over time.Maintain a Consistent Stroke RateFind a stroke rate (measured in strokes per minute or SPM) that’s comfortable for you—most rowers stick to around 24-28 SPM for 1km efforts. Keeping a steady stroke rate prevents early burnout and allows you

Distribute force efficiently, reducing fatigue and improving your time. Rowers who practice the correct form are able to maximize each stroke’s power and conserve energy.3. Physical Conditioning and StrengthLegs, core, and upper body strength contribute significantly to rowing power. By improving your strength, especially in the legs and core, you can increase your power per stroke, making each pull more effective.4. Training Goals and IntensityWhether you’re rowing for a cardio workout, strength-building, or speed training, your approach will vary. Higher-intensity rowing at a higher SPM can help you achieve faster times, but it requires significant endurance and conditioning.Average Rowing Times by Experience LevelBeginner RowersFor beginners, rowing 1km may take between 5 and 7 minutes. It’s essential to focus on building good habits with consistent, sustainable pace, avoiding the temptation to row too fast initially.Intermediate RowersWith experience, most rowers can achieve times between 4-5 minutes per 1km. Intermediate rowers often incorporate interval training and have established better strength, endurance, and pacing. (See Also: Where to Buy Rowing Machine Near Me: Top Local Stores)Advanced and Competitive RowersAdvanced rowers often row 1km in under 4 minutes. These times are achieved through intensive conditioning, a perfected rowing stroke, and strong mental endurance.Building an Effective Rowing TechniqueProper rowing technique can save time and prevent injury. Let’s break down the rowing stroke into four main components:Catch Position: At the start, knees should be bent, arms extended, and torso leaning forward slightly.Drive: Push with your legs, keeping your arms straight and core engaged.Finish: Pull the handle toward

ContentsWhat is PPL?Why is Push-Pull-Legs Workout (PPL) So Effective?How to Do PPL Workout?PPL Workout: How they work and what muscles they target1- Push Day: What are Push Exercises? Which Muscles Work?Here are some examples of push day exercises:2- Pull Day: What are Pull Exercises? Which Muscles Work?Here are some examples of pull day exercises:3- Leg Day: What Are Leg Day Exercises?Here are some examples of leg day exercises:How to Design a PPL Program1- Choose the right exercises:2- Vary your exercises:3- Adjust your volume:4- Prioritize compound exercises:5- Pay attention to recovery:6- ProgressionExample 3-Day PPL Workout ProgramDay 1: Push Day WorkoutDay 2: Pull Day WorkoutDay 3: Leg and Ab Workout6-Day PPL Workout Routine For advanced liftersDo you want to shape and strengthen your body? The Push/Pull/Legs (PPL) workout routine is a popular and effective method to achieve those goals! If you’re looking for a well-rounded workout program to build muscle and improve strength, the PPL routine is a great option to consider.What is PPL?PPL workout stands for Push/Pull/Legs workout. It’s a split workout plan that focuses on different muscle groups throughout the week.This method offers a balanced approach by focusing on all major muscle groups. Push Day: Targets the muscles involved in pushing movements, such as the chest, shoulders, and triceps (e.g., bench press, overhead press).Pull Day: Targets the muscles involved in pulling movements, such as the back and biceps (e.g., pull-ups, rows).Leg Day: Focuses on lower body exercises for the legs, calves, and hips (e.g., squats, lunges).The premise of this training