Pulling Assessment NASM Guide for Personal Trainers in 2024

Becoming a personal trainer or enhancing your skills in the field requires a deep understanding of various assessments to tailor effective training programs for your clients. One such crucial assessment is the NASM Pulling Assessment. This blog post provides a detailed guide on how to effectively use the NASM Pulling Assessment with your personal training clients. By understanding its importance, execution, and interpretation, you can significantly improve your clients’ performance and reduce their risk of injury.

If you’re preparing for your NASM CPT, I recommend looking at the NASM cheat sheet from Trainer Academy.

In the realm of personal training, assessments are foundational tools. They provide insights into a client’s current physical condition, highlight areas that need improvement, and help in designing personalized training programs. The Pulling Assessment NASM exercise is particularly valuable as it identifies muscle imbalances and movement inefficiencies that could lead to injuries if left unaddressed.

What You’ll Learn in This Guide:

1. The importance of the NASM Pulling Assessment.
2. Detailed steps to perform the assessment.
3. Common movement compensations to observe.
4. How to analyze and interpret the results.
5. Practical tips for integrating this assessment into your training sessions.

By the end of this blog, you’ll be well-equipped to apply the NASM Pulling Assessment to enhance your clients’ training outcomes.

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The Importance of the NASM Pulling Assessment

Identifying Muscle Imbalances

Muscle imbalances occur when there is a disparity in strength or flexibility between opposing muscle groups. This can lead to improper movement patterns, increased strain on certain muscles, and a higher risk of injury. The NASM Pulling Assessment helps in pinpointing these imbalances, allowing for targeted corrective exercises.

Improving Movement Efficiency

Efficient movement is crucial for both athletic performance and daily activities. The assessment helps in identifying inefficient movement patterns, enabling you to design exercises that promote better coordination and muscle function.

Preventing Injuries

One of the primary goals of any assessment is injury prevention. By identifying and correcting dysfunctional movement patterns, the NASM Pulling Assessment reduces the likelihood of injuries, ensuring your clients can train safely and effectively.

Customizing Training Programs

Each client is unique, and their training programs should reflect their individual needs. The insights gained from the NASM Pulling Assessment allow for the creation of personalized programs that address specific weaknesses and imbalances.

Performing the NASM Pulling Assessment

Step-by-Step Guide

1. Setup: Ensure you have the necessary equipment and space. The client should be standing with feet shoulder-width apart and toes pointing forward. Ensure they are in a neutral posture.
2. Movement Execution: Instruct the client to perform a pulling motion, such as a standing cable row. This motion should be slow and controlled to allow for accurate observation.
3. Observation: Carefully watch for any compensatory movements. Key areas to focus on include the shoulders, back, and arms. Common compensations might include shoulder elevation, scapular winging, or lumbar extension.
4. Recording Observations: Note any deviations from proper form. Detailed notes will help in the subsequent analysis and corrective exercise planning.

Common Movement Compensations

Understanding and identifying common compensations is crucial for accurate assessment. Here are some of the most common compensations to look for during the NASM Pulling Assessment:

1. Shoulder Elevation: This occurs when the shoulders move upwards during the pulling motion, indicating overactivity in the upper trapezius and underactivity in the mid/lower trapezius and rhomboids.
2. Scapular Winging: If the scapula protrudes outwards during the pull, it suggests weakness in the serratus anterior and possible tightness in the pectoralis minor.
3. Lumbar Extension: Excessive arching of the lower back during the pull indicates overactivity in the lumbar erectors and underactivity in the core stabilizers.
4. Head Protrusion: If the client’s head moves forward during the pull, it suggests weakness in the deep cervical flexors and overactivity in the sternocleidomastoid.

Analyzing the Results

After performing the assessment and recording observations, the next step is to analyze the results. This involves identifying which muscles are overactive and which are underactive.

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Steps for Analysis:

1. Identify Overactive Muscles: These are muscles that are working too hard during the movement, often leading to compensations. For example, in shoulder elevation, the upper trapezius is overactive.
2. Identify Underactive Muscles: These muscles are not engaging as they should, often resulting in compensatory movements. In the case of shoulder elevation, the mid/lower trapezius and rhomboids are typically underactive.
3. Correlate Findings: Relate the observed compensations to specific muscle imbalances. For instance, scapular winging indicates underactivity in the serratus anterior and overactivity in the pectoralis minor.

Case Study Example:

Consider a client who exhibits shoulder elevation during the pulling assessment. This indicates that the upper trapezius is overactive, while the mid/lower trapezius and rhomboids are underactive. The corrective strategy would involve stretching the upper trapezius and strengthening the mid/lower trapezius and rhomboids through targeted exercises.

Integrating the Assessment into Training

With the results analyzed, the next step is to integrate these findings into the client’s training program. Here’s how to effectively use the assessment results:

Designing Corrective Exercises:

1. Stretch Overactive Muscles: Use static stretching techniques to lengthen overactive muscles. For example, for shoulder elevation, incorporate upper trapezius stretches.
2. Strengthen Underactive Muscles: Employ isolated strengthening exercises to activate and strengthen underactive muscles. For shoulder elevation, exercises like prone Y raises or face pulls target the mid/lower trapezius and rhomboids.
3. Progressive Overload: Gradually increase the difficulty of exercises to continually challenge and improve the client’s movement patterns. Start with low resistance and increase as the client’s form improves.
4. Functional Training: Incorporate functional exercises that mimic real-life movements and engage multiple muscle groups. This helps in reinforcing correct movement patterns and improving overall functional strength.

Creating a Training Program:

Week 1-4: Foundation Phase

• Warm-Up: Foam rolling and dynamic stretching focusing on overactive muscles.
• Strength Training: Incorporate exercises like prone Y raises, face pulls, and scapular push-ups.
• Conditioning: Low-intensity cardio to enhance overall fitness.
• Cool Down: Static stretching and mobility work.

Week 5-8: Strength Phase

• Warm-Up: Continued focus on foam rolling and dynamic stretching.
• Strength Training: Progress to more challenging exercises like seated rows with proper scapular retraction, resistance band pulls, and deadlifts.
• Conditioning: Moderate-intensity cardio with a focus on endurance.
• Cool Down: Extended static stretching and mobility work.

Week 9-12: Power Phase

• Warm-Up: Incorporate explosive dynamic stretches and activation exercises.
• Strength Training: High-intensity exercises including power rows, plyometric push-ups, and kettlebell swings.
• Conditioning: High-intensity interval training (HIIT) to build power and speed.
• Cool Down: Comprehensive static stretching and foam rolling.

Regular Reassessment:

Periodically reassess the client using the NASM Pulling Assessment to track progress and adjust the training program as needed. Regular reassessment ensures that the training program remains effective and aligned with the client’s evolving needs.

Conclusion

The NASM Pulling Assessment is an indispensable tool for personal trainers aiming to enhance their clients’ performance and reduce injury risks. By following the detailed steps outlined in this guide, you can effectively use this assessment to identify and correct movement compensations, leading to more personalized and effective training programs.

Key Takeaways:

• The NASM Pulling Assessment helps identify muscle imbalances and movement inefficiencies.
• Understanding common compensations is crucial for accurate assessment.
• Analyzing the results allows for targeted corrective exercises and customized training programs.
• Regular reassessment ensures continued progress and program effectiveness.

FAQs (Frequently Asked Questions)

References

1. Clark, M. A., Lucett, S. C., Mcgill, E., Montel, I., & Sutton, B. (2018). NASM essentials of personal fitness training. Burlington Jones & Bartlett Learning.