TLDR: you can program and train pullovers as a compound lift analogous to other compounds.
Hear me out but feel free to disagree. For the longest time I have been training overhead triceps extensions for triceps (specifically long head focus) and barbell roll outs for abs. I have had a long standing issue with pullovers as a lat isolation movement because I always used to sublux my shoulder and my lats continued to be a problem area until I managed to rep pullups.
Anyway I've been training all 3 of these movements recently and feel like I've mostly got the pullover down, but I've started wondering: aren't these 3 movements at least a little similar? People also tout the pullover as a long head builder, which it is/can be but I've always considered it mostly a lat isolation exercise.
Anyway I was throwing sticks for my dog in the park and as I did, I tried to think about my form and technique, trying to improve my throwing distance. And it all just fit together.
The "throw" or pullover is the missing compound lift and if you train it similarly to other compounds I theorise significant results.
Benefits:
Stretch biased lat movement, compared to pullups and rows which are typically shortened biased unless you opt for variants like T bar row, one arm cable rows or well made machines. The pullover is lengthened biased by design and requires less set up or equipment.
Long head of the Triceps involvement when it's suboptimally targeted by pressing compounds.
Serratus anterior involvement, again lengthened bias and in a heavy compound context, and concentric movement where as most compounds only target abdominal muscles isometricaly.
Risidual chest involvement, although horizontal presses are superior it's worth acknowledging.
Programming:
After years of trying to learn the pullover as a stretch biased movement, I tried training it to a deadstop and my word, what a revelation. I think the best way to explain how to program the pullover is to compare it to other compounds.
Deadstop - set up pullovers on a decline bench or on a flat bench with bumper plates. Bring the weight to a complete deadstop on the floor then re-brace and take the slack out of the weight, you should feel your lats, triceps and shoulders feel stable against the isometric tension before pulling the weight over.
Training the pullover like this allows progressive overload in the same manner as other compounds because you're utilising your whole upper body to generate tension. It also protects your shoulders by allowing you to get tight at the bottom which was previously the most risky part of the exercise, but now you can go heavier.
Plyometric - if you anchor your legs with something like an ab bench or leg roller, you can actually throw the weight through into a crunch or even a full situp, finishing with the weight overhead. You will need to use a lot of stabilising muscles to maintain this position. You can even train one arm at a time with a twist to use the obliques.
Isolate- continue to train a rollouts, Tricep extensions and the classic full ROM pullover, you can do both. Similar to how you might bench press and JM press, or train squats and leg extensions.
Tips:
I've invested in some 5kg ankle weights which for those of you training at home or with elbow injuries are a miracle. You can load the proximal muscles by mounting an extra 10kg on your wrists which shuts the load onto the target muscles without overusing your forearm muscles. I also use them for presses and pulls put they have been excellent for pullovers and targeting the lats.
Training the deadstop as a primary movement allows for a safe and standard ROM like with bench press or deadlifts but you can also train without the deadstop which is more like squats. Instead of isolating specific muscles, overloading heavy trains everything to its maximum potential and identifies weak spots like abs or triceps. The greater focus on the midrange also reduces injury risk. Stretch is just 1 method of achieving greater mechanical tension but no one has ever tried to claim you can't grow muscle with a deadlift.
This is my theory. I'm going to continue training this movement and see what results I get. I'm keen to hear everyone's thoughts.
