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Mastering Movement: Part Three – The Press

Programming, Strength, Training, Workout By October 13, 2019 No Comments

The press is one of our most used functional patterns in our day to day life, especially in basic tasks like pushing open doors. The press primarily works our pectoral muscles (chest), our deltoids (shoulders), and triceps (that back of the arms.

Today we are going to take the opportunity to go over some of the best pressing exercises you can incorporate into your training routine. These movements are: the incline press, the push up, the overhead press, the bench press, and the push press. While there are plenty of other great pressing exercises you can choose to train, these are some of the basics that most people can do safely and efficiently.

The Incline Press

The incline press is a great movement, especially for this who are new to training. It’s fantastic because for new trainees because they are supported by the bench and can focus on the pressing aspect of the exercise. Because of the inclined angle it can be a good option for those who don’t yet have the mobility to access the overhead position.

To set up, start with the bench on a medium to low incline. Sit down on the bench making sure your feet are symmetrical and firmly pressing into the floor. On the bench, your hips, shoulder blades, and crown of your head should be making contact with a small space between the bench and your lower back. With the weight in your hands, start with the arms extend, lower the dumbbells down by pulling them down to your chest. At the bottom position, your elbows should be slightly out from your body but not straight out. Do not relax your muscles in the bottom position, keep tension across the muscles, and then squeeze the muscles of your chest to push the weight back up to the starting position. Perform the incline bench press for 3-4 sets of 8-12 repetitions.

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On to the next one in our primal movement series. This week we are dissecting pushing exercises. Pushing exercises generally work the deltoids (shoulders), pectorals (chest), and triceps (back of the arm.) These exercises carry over heavily in our day to day like especially when it comes to things like pushing open doors. _ Our first exercise in this series is the dumbbell incline bench press, I like to use this exercise with novice trainees because it has an easy learning curve and will help develop proper pressing mechanics and enhance stability due to the use of dumbbells. Because of the incline position of the bench, I also find it's easier for people to learn how to properly set up their body initially as compared to a flat bench. _ To set up, start with the bench on a medium to low incline. Sit down on the bench making sure your feet are symmetrical and firmly pressing into the floor. On the bench, your hips, shoulder blades, and crown of your head should be making contact with a small space between the bench and your lower back. With the dumbbells in your hands, start with the arms extend, lower the dumbbells down by pulling them down to your chest. At the bottom position, your elbows should be slightly out from your body but not straight out. Do not relax your muscles in the bottom position, keep tension across the muscles, and then squeeze the muscles of your chest to push the weight back up to the starting position. _ Perform the dumbbell incline bench press for 3-4 sets of 8-12 repetitions depending on your goals. _ Do you have a weak upper body? Want to get delts like Serena Williams? Send me a direct message to get started with personal training (Toronto only) or online coaching.

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The Push Up

The push up is a movement that can empower like no other, being able to control your own body is a fantastic skill to have. This is a movement I like to use with trainees of all levels, from those who are beginner to those that are more advanced. Newer trainees can start by working variations of the push up that have their hands elevated to make the movement easier than working from the floor.

When setting up for the push up, you want to set the hands underneath and slightly wider than the shoulders. Your feet should be about hip width apart. As you descend, lower yourself down while staying stable through your trunk (engaging your glutes will help this.) Lower yourself to till at least your shoulders and elbows are at the same height, and if you can lower yourself all the way to the floor. To lift yourself up, press your hands into the ground and try to push the ground away from you. Perform as many sets and reps needed for your goals and needs – lower reps for strength and higher reps for hypertrophy and endurance.

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The push up is usually one of my favourite progressions for pressing exercises when working with new trainees. Getting your first push up can feel very empowering, getting and being strong enough to move your own body can provide a lot of confidence in day to day life. _ The push up provides a lot of bang for you buck by engaging most muscles in the body while working the chest and triceps. With beginners, I will usually start them with their hands on elevation to make it easier, and then gradually progress them to the floor over time as they get stronger. _ When setting up for the push up, you want to set the hands underneath and slightly wider than the shoulders. Your feet should be about hip width apart. As you descend, lower yourself down while staying stable through your trunk (engaging your glutes will help this.) Lower yourself to till at least your shoulders and elbows are at the same height, and if you can lower yourself all the way to the floor. To lift yourself up, press your hands into the ground and try to push the ground away from you. Perform as many sets and reps needed for your goals and needs – lower reps for strength and higher reps for hypertrophy and endurance. _ To make the push up easier, work on an incline. To make the push up harder add extra load with a plate or a weighted vest. _ Wanna get your first full push up from the floor? Send me a direct message to get started with personal training or online coaching.

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The Overhead Press

The overhead press is a great option because it accesses a large range of motion – however, because of this, many trainees will also need to do some mobility work before being able to train the overhead press safely and effectively.

To perform the standing dumbbell overhead press, start by standing with your feet about hip width apart, keep your pelvis and ribcage stacked parallel to each other without allowing the lower back to extend. With the dumbbells at shoulder height (the rack position) have the elbows slightly in front of the torso with the wrists over the shoulder. Push the dumbbells upward, while keeping the wrists inline with the shoulders. At the top of the movement your hands should be stacked over your shoulders, your hands shouldn’t not be ahead of you nor behind you. Lower the weights back down to the starting position, do not relax your muscles at the bottom of the movement. Rinse and repeat. Perform this exercise for 3-4 sets of 8-12 reps depending on your programming needs and goals.

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Today our push series continues with the dumbbell overhead press. This is a great movement the strengthens the upper body through a large range of motion by using the deltoids (shoulders) and triceps (back of the arm.) Because this movement does require a significant amount of shoulder mobility, I tend to use at as a pressing progression further along in programming with clients who need to spend more time improving their joint mobility in order to perform them safely. _ To perform the standing dumbbell overhead press, start by standing with your feet about hip width apart, keep your pelvis and ribcage stacked parallel to each other without allowing the lower back to extend. With the dumbbells at shoulder height (the rack position) have the elbows slightly in front of the torso with the wrists over the shoulder. Push the dumbbells upward, while keeping the wrists inline with the shoulders. At the top of the movement your hands should be stacked over your shoulders, your hands shouldn't not be ahead of you nor behind you. Lower the weights back down to the starting position, do not relax your muscles at the bottom of the movement. Rinse and repeat. Perform this exercise for 3-4 sets of 8-12 reps depending on your programming needs and goals. _ The dumbbell overhead press is best suited for hypertrophy and muscular endurance work. If you would like to do overhead pressing for strength, it's best to use a barbell in that case. _ Want to have shoulders that strong and mobile? Send me a direct message to get started with personal training or online coaching.

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The Bench Press

The bench press, specifically when done with a barbell, is a great way to increase your overall strength. It’s been a staple in many programs of powerlifters, bodybuilders, and general gym enthusiasts for many years.

To perform the bench press, set up on a flat bench by laying down on the bench, the barbell should be directly over your line of vision. Your head, shoulders blades, and hips should be your points of contact on the bench. Place your feet symmetrically and push your feet into the floor (there should be no “happy feet.”) Grab the bar evenly and use the knurling on the barbell as your guideline. Hands should be placed wider than shoulder width, use trial and error to find a grip position that works for your leverages. Unrack the bar, and with the bar starting over the shoulders, pull it down to your chest, without relaxing nor letting the bar rest on your chest. Squeeze the bar and push it back up to the starting position. Perform for as many reps as needed for your goals. The barbell bench press can work for a variety of rep ranges from 1-5 to 6-12 although I generally program it for lower rep heavier work.

The Push Press

I probably love the push press way more than I love the bench press. It’s a great way to develop upper body strength and full body power. By using power generated from the lower body, you can get really strong and powerful with this movement and move heavy weights with power and grace.

The push press is done by generating power from the legs with a dip, and then drive the barbell up and finish the press with the arms. To set up for the movement, you want the bar to be in the rack position with the hands placed evenly on the bar slightly outside shoulder width. Your feet should be about hip width apart. The first part of the movement is the dip, your going to do a shallow squat down while keeping the torso as vertical as possible, from there explode up and launch the barbell upward, finish the movement by pressing out with the arms. At the top of the movement, the bar should be directly overhead and stacked over the shoulders with the elbows locked out. Lower the bar back down to the rack position. Repeat.

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The final exercise in my pushing series is the PUSH PRESS. The push press is a great exercises for developing strength and power. Because of the coordination needed between the lower and the upper body, I will generally use lighter dumbbell push presses with novice trainees and heavier barbell push pressed with intermediate and advanced trainees. _ The push is done by generating power from the legs with a dip, and then drive the barbell up and finish the press with the arms. _ To set up for the movement, you want the bar to be in the rack position with the hands placed evenly on the bar slightly outside shoulder width. Your feet should be about hip width apart. The first part of the movement is the dip, your going to do a shallow squat down while keeping the torso as vertical as possible, from there explode up and launch the barbell upward, finish the movement by pressing out with the arms. At the top of the movement, the bar should be directly overhead and stacked over the shoulders with the elbows locked out. Lower the bar back down to the rack position. Repeat. _ For the barbell push press, I will generally concentrate on doing 6 reps or fewer and opt to load the movement heavier rather than lighter in order to develop overall strength and power. _ Have you done the push press before? Give it a go and let me know how you find it. _ Want to get strong and take your fitness to the next level? Send me a direct message to get more information about personal training or online coaching.

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Using a mixture of any of the exercises in this article you’ll be well on your way to developing and stronger and more muscular upper body.

If you need help getting on track with your fitness, please feel free to reach out via the contact page to get more information about coaching either online or in-person.

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Mastering Movement: Part Two – The Hinge

Programming, Strength, Training By October 6, 2019 No Comments

Hips don’t lie. Shakira was on to something when she sang this back in ’05. These lines have never been truer, especially in pertaining to the hinge movement. The hip hinge is a movement, that with strength and proficiency, makes your life a lot easier.

Developing a strong and proper hip hinge is one of the first and most important steps you can take in order to protect yourself from lower back problems as well as knee issues. Usually, the muscles worked in hip dominant movements are the glutei, the hamstrings, and the spinal extensors amongst others. Common hip dominant exercises are the back extension, the goodmorning, and the deadlift. Today we are going to go over several of these exercises, their benefits, and how to do them safely and effectively.

The 45 Degree Back Extension

The 45 degree back extension is one of the first progressions I like to use with new trainees so they can get used bending the hip while keeping a flat neutral spine. Because it can be done with just body weight, it’s a good way to get people movement without adding extra load to unfamiliar movement patterns.

To perform the 45 degree back extension, set up on the apparatus with your toes pointing down and so your hips can fold over the edge freely. Lower down slowly, while keep the back flat – focus on keep the ribs stacked with the pelvis and the lats tight. Once at the bottom, squeeze your glutes to extend the hips and return to the starting position. Perform 3-4 sets for 10-20 reps depending on your goals.

The Kettlebell Good Morning

The good morning is an exercise that can be done with a variety of tools from kettlebells, to bands, and barbells. But for newer trainees, I prefer to use a front loaded kettlebell, which will force you to keep the upper back engaged while maintaining tension through the back so you don’t collapse in the spine. The objective is to push the hips as far back as you can into a hamstring stretch while maintaining a flat back.

To perform the good morning, start with your feet hip width apart and toes pointing forward. Push your hips back while keeping a flat back and maintaining a vertical shin position with a slight bend in the knees. Push the hips back until you get a stretch in your hamstrings, from here extend the hips and return to the standing position. Perform the good morning for 3-5 sets for 8-15 repetitions depending on your goals.

The Kettlebell Deadlift

The next movement I like to progress my clients too is the kettlebell deadlift. The deadlift can be quite daunting for a lot of people and can present a lot challenges in terms of maintaining proper form. The kettlebell deadlift is a fantastic variation beginners because of the central loading it puts less strain across the back and allows you to lift more with your legs.

To perform a kettlebell deadlift, stand with the kettlebell between your feet, and your feet hip width a part. Bend down and set your hands on the handle, engage your back, by pulling your shoulder blades down and back and imagining that you are try keep your arms glued to your ribcage to keep your “armpits shut.” From here, keep a flat back, and lift the weight with your legs. Imagine that you are trying to push yourself 5ft through the ground beneath you. Finish by standing up tall but without flare the ribcage and overextending the lower back. Lower the weight back to the floor the same way that you picked it up. Perform the kettlebell deadlift for reps of 8-15 depending on the load intensity and your goals.

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Ready to start deadlifting? Give the kettlebell deadlift a try. Because of the central loading of the movement, it's a great way for beginner's to learn how to deadlift while also being lower back friendly. _ The deadlift is a great exercise to add to your training plan because it can be progressed and used to develop strength while also developing more musculature on your posterior chain and better muscle endurance and strength in your lower back – which can help in terms of managing and improving back pain. _ To perform a kettlebell deadlift, stand with the kettlebell between your feet, and your feet hip width a part. Bend down and set your hands on the handle, engage your back, by pulling your shoulder blades down and back and imagining that you are try keep your arms glued to your ribcage to keep your "armpits shut." From here, keep a flat back, and lift the weight with your legs. Imagine that you are trying to push yourself 5ft through the ground beneath you. Finish by standing up tall but without flare the ribcage and overextending the lower back. Lower the weight back to the floor the same way that you picked it up. Perform the kettlebell deadlift for reps of 8-15 depending on the load intensity and your goals. _ The kettlebell deadlift is a fantastic option for learning how to deadlift and grooving a good movement pattern while it can also be used in conditioning circuits and complexes due to it's lighter loading than heavier implements like trap bars and barbells. _ If you haven't tried the kettlebell deadlift before, there's no time like the present. Give it a go, and let me know how it went.

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The Trap Bar Deadlift

Once someone has show they are proficient with the kettlebell deadlift, I’ll usually progress them into a trap bar deadlift. The trap bar deadlift is another back friendly deadlift variation that can be loaded heavier than the kettlebell deadlift. It’s a fantastic variation for people who are taller and have longer limbs and those who have back issues.

To set up for the trap bar deadlift, stand inside the bar right in the centre. Place your hands in the middle of each handle to prevent the bar from sliding in your hands while doing the lift. While keeping the back flat, press the feet into the ground and extend the hips to come up. Lower the weight back down by pushing your hips back and keeping a neutral spine. Rinse and repeat. The trap bar can be used for a variety of purposes, but I find it’s best suited for heavy lower rep strength work – 6 reps or fewer – however it can be used effectively for higher rep endurance and hypertrophy work as well depending on your goals.

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Ready to take your deadlift to the next level and move some heavy weights? Get it going with the trap bar deadlift. Because of it's shape the trap bar is great option for people who want to deadlift, especially, heavy but aren't quite ready yet or able to with a barbell. Because of the loading of the bar, it's much more lower back friendly than a tradition barbell. And using the high handles on the bar (as shown in this video) is great for lifters who have long legs and would benefit mechanically from using a short range of motion. It also has a low learning curve in comparison to the conventional barbell deadlift, making it very suitable for novice trainees. _ To set up for the trap bar deadlift, stand inside the bar right in the centre. Place your hands in the middle of each handle to prevent the bar from sliding in your hands while doing the lift. While keeping the back flat, press the feet into the ground and extend the hips to come up. Lower the weight back down by pushing your hips back and keeping a neutral spine. Rinse and repeat. The trap bar can be used for a variety of purposes, but I find it's best suited for heavy lower rep strength work – 6 reps or fewer – however it can be used effectively for higher rep endurance and hypertrophy work as well depending on your goals. _ Want to start adding heavy deadlifts in your program but don't know where to start? Send me a DIRECT MESSAGE to get started with one on one coaching online. 📩

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The Barbell Deadlift

The conventional deadlift has been a staple in many strength training programs around the world for many decades. The conventional deadlift is a deadlift variation that will strengthen your posterior chain and grip like no other. Because this exercise can be quite taxing, I generally reserve it for more intermediate and advanced trainees who are very comfortable with hip hingeing. It’s a great movement to be loaded heavy to train for maximum strength.

To perform the conventional deadlift, set up with a loaded barbell on the floor. Stand so the barbell is inline with your feet over top of your shoe laces and your feet are about hip width apart with your toes pointing forward. Grip the bar so your hands are outside of your hips but not too wide. While keeping your back flat, push your feet through the ground and extend your hips while keeping the barbell against your legs not allowing it to drift away from your body. Lower the bar to the ground by pushing your hips back and setting it down the same way that you picked it up.

Anyone one of these hinge exercise will be fantastic for developing your posterior chain for better strength, endurance, and posture. It’s all about finding the right variation for current needs, skill level, and goal, and progressing the movement over time by manipulating the volume, load, and movement variation.

Get out there and start hingeing, your hips and back will thank you!

Want to get super strong but don’t know where to start? Reach out to get more information on personal training or online coaching so you can start optimizing your health, fitness, and performance.

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The Best Workout Routine

exercise, Health, Lifestyle, Programming By August 19, 2018 No Comments

**Spoiler Alert: There is no specific training program attached to this article, rather guidelines for creating or picking a long-term and sustainable exercise program for yourself.**

Many people start new workout routines all the time with the intention of becoming healthier and more “fit.” Sadly a lot of people struggle to maintain these routines due to the fact that the programs they are following are not sustainable nor enjoyable. It is immensely difficult to create sustainable long-term habit change when those changes are focused on engaging in habits that 1) you hate doing, 2) burn you out.

So how do you create an exercise routine that serves you best?

You would want to look at several factors when creating an exercise and activity routine (that are not limited to): frequency, duration, and qualitative factors that you enjoy but also keep you motivated.

Frequency & Duration

When choosing your frequency and duration you want to factor in your general lifestyle, schedule, stress levels, and ability to recover. People who have low levels of stress will be able to recover more quickly and will often times do better training and exercising more often (3-7 days per week.) While people who have high levels of stress or anxiety will recover more slowly and will need to train less frequently (1-5 days per week.)

Knowing this you’d also want to keep the duration of your exercise in line with your training frequency and ability to recover. Generally, the more often you train the shorter in duration your workouts should be, and the less often you train the longer in duration your workouts should be. A workout or bout of exercise could range anywhere from 30 minutes to 90 minutes.

Qualities

When looking at different qualities a training program or activity has, different people will naturally be drawn to different types of activities. Some people like high intensity training, some people prefer activities that are more soothing, some people like working in groups, while others prefer doing their exercise alone. Whatever floats your boat, at the end of the day it’s about finding what works for you and keeps you consistent and motivated.

Typically people are drawn to at least one of these five qualities:

  1. Intensity: Activities that are maximal effort, neurologically demanding, require brute force, and often times are more aggressive in nature. These activities can include boxing, powerlifting, rugby, olympic lifting.
  2. Explosiveness: Activities that are neurologically demanding, requiring explosive efforts and high levels of power but also coordination  such as sprinting, jumping, olympic lifting, gymnastics, etc.
  3. Variety: Activities that are varied and satisfy the need to learn new skills without getting bored. Exercise needs to be both neurologically and muscularly demanding. Essentially every type of exercise can be enjoyable and will deliver progressive results. Anything will work but only for a while. A very popular activity in this category would be CrossFit.
  4. Sensation: Activities that allow you to create a strong mind-muscle connection and pay attention to how the body feels. This includes but is not limited to activities such as bodybuilding and yoga. These activities are muscularly demanding.
  5. Precision: Activities that are demanding on the muscular system but require structure and constant repetitive mastery of a skill such as distance running, grappling,  and bodybuilding. The repetitive movement patterns often have a calming effect.

 NOTE: These categories are from Christian Thibaudeau’s Neurotying which is based in research surrounding individual sensitivity to neurotransmitters (dopamine, adrenalin, and serotonin) and other factors like (Acetylcholine and GABA.) I highly recommend getting more information, starting here.

The idea behind picking activities to do that you are more drawn to is that because you enjoy what you are doing you will be able to push yourself harder, get results, and stay consistent – making your exercise routine sustainable. This will allow you to express yourself physically in the way that is best suited to your individual needs and desires. Who doesn’t want more of that?

When you love what you do, and it suits your needs and lifestyle, what reason do you have to not part-take in physical activity? 

I firmly believe there is an activity or training program out there for everybody, you just need to find what works for you and respect that.

 

 

 

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How to Use Chains for Strength

Programming, Strength, Training By September 20, 2017 Tags: , , , , No Comments

Chains are a great tool that often get misused. I’ve seen an abundance of videos of people using chains just to make themselves look “badass” yet only succeed at making themselves look incompetent.

So to set you on the right path, I am going to explain to you what chains are used for and how to use them.

WHY YOU WANT TO USE CHAINS

Chains are most commonly used to add additional resistance to a lift on the way up. This works by having links come off the floor one by one on the way up. The movement will be easiest at the bottom when there are more links resting on the floor, and it will be most challenging at the top and on the way up when the links are coming off the floor. Chains are commonly used on squats, deadlifts, and presses, but can be used on a variety of exercises.

This permits the trainee to get stronger on the top portion and lockout portions of the lift. It also makes the eccentric easier, allowing you to preserve more energy and strength for the upward (concentric) part of the lift. Chains are a great tool to use to get through a strength plateau.

The more links that are off the floor, the heavier the total weight is.

The more links that are on the floor, the lighter the total weight is.

 SELECTING YOUR WEIGHT

To load a bar or weight with chains, you will need to use a weight that is lighter than what you normally use without chains. Different chains have different weights, so knowing how much the chains weigh will help you determine how much weight you should or should not use. You want to make sure you have extremely good control of the weight as any slight deviation in movement will cause the chains to swing which will be very destabilizing.

LOADING THE IMPLEMENT

Once you have selected your weight, you will hang the chains on each side of the bar and then secure them with safety clips for the barbell. If using a dumbbell or kettlebell, the chain should have a clip that you can use to attach it to the weight.

Once you’ve set everything up, perform your sets and reps as desired 🙂

Happy training!

 

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Path to Pull-Ups

exercise, Programming, Strength, Training By August 6, 2017 Tags: , , , , , , No Comments

For a lot of women, achieving their first body weight pull-up is a huge milestone. It’s a feat that requires adequate mobility, stability, and strength in order to perform it correctly.

Often times, when people ask how to do their first pull-up they often receive the answer: “Well, just do pull-ups.” Which is redundant and useless. If a person could already do pull-ups, they would.

So where do you start in order to get your first pull-up?

In general, you would want to progress to doing a pull-up as follows:

  • owning the isometric (being able to hang on the bar at the top and bottom)
  • owning the eccentric (being able to lower yourself  in controlled manner through a pull-up pattern)
  • owning the concentric (being able to pull yourself up through the pull-up)

Owning all parts of the pull-up will having you banging out your first full rep in due time. It’s all about developing the requisite endurance, stability, patterning, and strength to do the movement correctly and efficiently.

So let’s start with the endurance and stability portion by using isometric drills. You want to start first by building your endurance at the bottom of the pull-up and building your grip so you are actually able to support your own body weight in an active hang. Once you can hang from the bottom you can explore doing a flexed arm hang at the top of the bar. Work on holding your hangs for 30s-60s. I would recommend being able to hold for at least 60s in both positions before progressing to more dynamic movements.

Once you have achieved strong isometric holds with your hangs, you can work on doing scapular pull-ups. In this movement you will be initiating the beginning of the pull-up by pulling maximally with the shoulders, holding at the top position, and then relaxing the shoulders into a deadhang for 1 repetition. Build this movement in sets of 5-10 reps. The scapular pull-up will also serve to improve your grip strength. The scapular pull-up is going to help you with the movement portion of initiating the pull-up.

After achieving some strong scap pull-ups, you’ll want to progress to negative pull-ups (eccentric pull-ups.) This will allow you to pattern the pull-up with good technique so that when you do get strong enough to do them, you will be using the right muscle to perform the movement (primarily the lats and biceps.) To perform a negative pull-up, jump up to the bar or have someone lift you to the bar and then lower yourself down with a controlled tempo ranging anywhere from 10s to 60s. If you are able to do a 60s eccentric you are most likely able to do a full pull-up.

You can also use band assisted pull-ups to help build muscular strength and the concentric portion of your pull-ups. Make sure to use negative pull-ups and other progressions otherwise you will end up being reliant on the band to perform the movement. Bands are also a great tool to fine tune technique if you struggle to maintain to good form while performing bodyweight pull-ups. To perform the band pull-up, loop a band around your pull-up bar, then place on of your feet on the band to get into the bottom position. Initiate the pull, imagine you are closing your armpits in order to pull your collarbones up to the bar. The band will provide the assistance needed to help you up towards the bar,If you are swinging and bouncing around, you are not performing the movement correctly. You want your band assisted pull-up to be smooth and controlled, as it will translate better into your full strict pull-up.

Some additional assistance work that can help to get your first pull-up would be:

  • Inverted rows (rings or TRX)
  • Farmer’s carries
  • Biceps curls (especially preacher curls and incline curls)

There are many exercises you can do to get strong at pull-ups, however  any movement you do to help you build your pull-up skills should address the endurance, stability, movement patterning and strength aspects of the pull-up. As long as you address these attributes of the pull-up, you will be well on your way to getting your first rep.

🙂

 

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KETTLEBELL QUICKIE – Snatch it up!

Programming, Training, Workout By February 6, 2017 No Comments

Don’t have more than 10 minutes to workout? This week’s kettlebell conditioning is here!

This week’s workout is fast and furious. It consists of 5 rounds of maximum repetitions and has a short but intense 5 minute duration. Have a partner record how many repetitions you complete and try to beat it the amount next time you try the workout.

Here we go.

SNATCH IT UP

Right Hand Snatch x 30s

Left Hand Snatch x 30s

5 rounds

No rest in between rounds.

 

Enjoy 😉

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KETTLEBELL QUICKIE – Chrissy

exercise, Programming, Training, Uncategorized, Workout By January 26, 2017 Tags: , , , , No Comments

Hello, my lovelies!

I want to introduce you to Chrissy. A benchmark Kettlebell workout from Agatsu Fitness – created by Shawn Mozen for some crazy fit woman named Chrissy.

As the story goes, Shawn was training Chrissy. Chrissy was super strong and fit, and came to Shawn one day saying “I like the workouts, but I want something harder.”

So Shawn got to work and came up with this devious workout that is more a test a mental fortitude than anything and named if after his lovely student Chrissy. And we have many full body sweat stains on gym floors everywhere owed to Chrissy. So thank you, Chrissy, thank you.

The workout is a timed ladder.
The exercises are the tuck jump burpee and Kettlebell swing.

And it goes as follows.

Tuck Jump Burpee :  Kettlebell Swing

30: 20
25 : 25
20 : 30
15 : 35
10 : 40
5 : 45
Complete the ladder as quickly as possible. Record your time, and try to beat it the next time you complete it.

I did mine in 10:51 – a big improvement since the last time I did it almost a year and a half ago now.

Let me know how you do! 🙂

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KETTLEBELL QUICKIE – Snatches&Ladders

Fat Loss, Programming, Training, Workout By January 10, 2017 No Comments

Snatches&Ladders has made it here for this week’s kettlebell conditioning. A complex ladder that primes you to perfect your kettlebell snatch.

 

A1) One-Arm Swing(R)
A2) High Pull(R)
A3) Snatch(R)
A4) One-Arm Swing(L)
A5) High Pull(L)
A6) Snatch(L)

Rep Scheme: 5,4,3,2,1

3 Rounds. Perform the ladder as quickly as possible. Rest as necessary between rounds.

 

Enjoy 😉

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KETTLEBELL QUICKIE – Clean it up!

Fat Loss, Programming, Training By January 2, 2017 Tags: , , , , , , , No Comments

This week’s KETTLEBELL QUICKIE is here! A simple and straightforward complex to help train your clean and jerk.

A1) One-Hand Swing x 5 reps
A2) Clean x 5 reps
A3) Jerk x 5 reps
A4) Clean and Jerk x 5 reps
PERFORM 3 SETS PER SIDE. Rest as necessary between sets. Complete as quickly as possible.

 

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KETTLEBELL QUICKIE – UpDown Complex-Ladder

Fat Loss, Programming, Training By December 26, 2016 Tags: , , , , , , No Comments

Perform the following complex as a ladder with the listed rep scheme. Perform the ascending sets of the complex with even numbered reps. Start with 2 reps and work upto 10 reps. Start descending the reps of each set with odd numbers starting with 9 reps working down to 1 rep on the final set. Rest as necessary. Perform as quickly as possible.

COMPLEX:
A1) Kettlebell Swing
A2) Goblet Clean
A3) Goblet Squat
A4) Two-Hand Press
REP SCHEME: 2, 4, 6, 8, 10, 9, 7, 5, 3, 1
You can use this workout as a stand alone workout or conditioning complex after your regular training. To get better at this workout, time how long it takes you to complete the ladder and try to beat your time each time you attempt it.
Enjoy!

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