Turkey Neck Fix | Ep. 31
We have all watched that guy at the box who seems like his head does more work then his arms during the pull-up. You know the guy who pulls himself halfway up and then his go-go gadget neck finishes off the movement. That guy is the turkey necker.
Its always important to keep a neutral spinal in all movements. Staying neutral keeps us safe. People get hurt a lot less when they stay away from end-ranges of motion because there is some room for error. Some give, if you want to call it that. At end range there is no give. You have maxed it out. If a force is applied pushing further into that end-range, injury is likely to result. Thats why we like to exercise in a mid-range (neutral) position. Turkey neck is an example of unconsciously allowing ourselves to exercise in extremely end-range.
Easy fix guys… watch the video
Today’s Prescription
1. Continue 30 day pull-up challenge concentrating on that spot in the horizon to reduce turkey necking… Remember consistency is KEY!
Haven’t Started Yet?!?!?!? …… How To Begin The 30 Day Pull-up Challenge:
- If you’re using a band: Use a band setting that allows your max effort to be 8-9 reps (you found this yesterday) and begin at week 1.
- If your strict pull-up max is above 9 rep: Subtract 3 reps from your max effort and begin at the corresponding week (max effort 17 reps – 3 = 14; Begin at week 12: Rep scheme 14,9,8,8,7)
- Perform 5 sets separated by a comfortable rest (1-3 minutes).
- Perform each day, Everyday. CONSISTENCY IS KEY!!!
- If you are failing consistently (2+ days in a row): DROP BACK 2 WEEKS and continue.
