Pinch Pulls | Cable Machine

Primary Information for Executing this Exercise


To effectively embark on this exercise routine, there are a few key pieces of essential information you need to know. These primary details will guide you in performing the exercises correctly and maximizing the benefits of your workout.

  • Make sure you warm up your fingers completely before beginning.

    Reminder = Friendly nudge to remember to do the right thing.

  • Strengthen hands via your pinch grip.

    Goal = Each exercise will have a general stated purpose.

  • 1) Clip the pinch grip to the cable machine.



    2) Adjust the cable so its directed at your hip level.



    3) Adjust the weight so you are in the ideal range for your goal.



    4) The opposite foot from your pull hand should be in front of you to brace against the resistance of the weight.



    5) Make sure you are standing back far enough from the cable machine so you can extend your pinch grip fully.



    6) Squeeze the pinch grip and pull it towards your hip keeping it tight to your body. Rotating at your hip is acceptable.

    Directions = Written directions for the exercise.

Essential knowledge to be Effective 

To embark on any exercise routine successfully, it is crucial to have a strong foundation of essential information. This knowledge will ensure that you perform the exercises appropriately to maximize the benefits of your workout. This section will provide you with the necessary depth to best perform this exercise.

  • If you have a variety of grips to choose from you will find the challenges similar to crack sizes.



    • Mid grip the easiest


    • Wide grip moderate

    • 
Thin grip challenging



    Start with the highest reps in your range and progress down over the weeks.

    Progressions = An exercise might have a series of stages to progress through as you improve in your competency level.

  • If the goal is strength keep the reps low in the range of 2-6 pulls for each arm.

    

If the goal is endurance keep the reps higher in the range of 6-12 pulls for each arm.

    Intensity = Explanation of the desired level of effort for this exercise.

  • Focus on your breath. Relaxing breath between pulls but a tight breath as you pull.



    Focus on your pinch strength if you are looking to improve your crack climbing. When we jam it’s similar to pinching to create pressure on the outside walls of the crack.

    Tips = An exercise might have suggestions on how best to execute the exercise.

References for this exercise

The references below provide clarity by explaining the key terms in a concise manner.

  • Each pull is one rep and you need to do both sides for 1 set.

    Set = Definition for what makes a “Set” during this exercise.

  • Record the grip size and the weight.

    Record = What and how to record relevant data to track any changes.

  • Blank

    Definitions = Explanation of a term.