How to Perform the Push/Pull Machine for the PARE and POPAT tests (push and pull instructions)

The push/pull machine, the bane of many.

It is a machine that requires strength, but above all else, it requires technique.

I have seen, and I have tested, plenty of strong guys who think they can just manhandle the machine. But with no experience, they still struggle on it. They attempt to muscle and power their way through it, but it doesn't work that way. Combine that with feeling gassed after 6 laps, and it looks anything but smooth.

This is why I've put together an in depth tutorial for the push/pull machine.

You must learn proper technique if you want a successful performance for your test. Especially if you want to stand out from the crowd, the push/pull machine can be a make or break on your overall performance.

Check out the two tutorial videos, for both the push and the pull, below:

PUSH TUTORIAL

PULL TUTORIAL

Persistence Pays Off

One of my clients has been having difficulties with the vault since we started training together months ago. We've been working on jumping over the bar versus simply trying to step and lunge over it. There was a few months though where we didn't even touch the vault, as I wanted to focus on improving her strength and her cardio.

Recently I reintroduced the vault into training. One of the ways I get clients to gain confidence with the vault is I use a step and a couple risers to jump off of. I'm effectively making the vault a lower height to jump over when using the step. As they gain confidence, the step goes lower.

It's been a few months but yesterday we were working on the vault and her first few approaches weren't bad; she was getting over the bar, albeit awkwardly. In the early days when we tried this method, she played mind games with herself and had trouble going over the bar, even with the steps.

Then finally she had that "Aha!" moment.

She had that pop off the step and sailed over the bar like a pro, no awkwardness at all. And she was able to replicate it several more times.

It was amazing to see, especially the confidence it instilled in her.

What seemed impossible became possible.

If you've been having trouble with your training and not seeing results, don't give up. It just means you have to try different strategies to reach your goals. If one method doesn't work, try another method. Keep trying until something clicks.

All else fails, hire someone to help. They can come in with a fresh perspective and see things you don't see.

How To Simulate The Push (PARE/POPAT Test, Push/Pull Simulation)

Without a doubt, the push is a very difficult thing to simulate. It is so specific, you can only truly practice on the push/pull machine itself. Still, I've found way to simulate it as closely as possible. Check out the video:

This simulation does require a partner though, preferably a strong partner. You'll also need some free space by a wall. And although optional, I suggest holding onto an implement between partners, something like a small bar. Otherwise clasping hands works too.

Here's how to set up:

- One partner ("partner 1") sets up against the wall. This partner will act as the machine.

- The other partner ("partner 2")  will set up in front of Partner 1 and both will hold onto the bar (or clasp hands).

- Partner 1 will provide resistance and push back. Partner 2 should be pushing Partner 1 into the wall.

- Partner 2 will work on the rotations, while continuing pushing Partner 1. Partner 1 will continue providing strong resistance, and try not to get pinned against the wall

The simulation doesn't give a true representation of the read deal, but it's pretty damn close. If anything, it gets you to focus on footwork and to continually be aggressive and push into the machine.

Got any questions? You can email me at redline.conditioning@gmail.com, or leave a comment below.