Posts Tagged ‘pullups’

Lift Your Game – Why Hanging Is The “Missing Link” Of Strength Training

Thursday, June 22nd, 2017

pullups chinupsStrength training is a popular, effective and growing form of exercise which aims to use different apparatus in order to strengthen and refine your muscles. Often relying on body weight and muscle control, one of the benefits of strength training is that it teaches users to get to know how their bodies and muscles work, and to focus on how different muscles work together to initiate movement.

As with any form of exercise, different moves and sets develop popularity, based on their perceived efficacy. A form of strength training called ‘hanging’ is one such exercise. Below we’ll take a look at what hanging is, and why it’s a good thing to integrate into your routine.

What Does ‘Hanging’ Mean, Exactly?

Hanging is almost exactly what it sounds like – it involves using the grip strength in your hands and forearms to suspend your body from an object. As an exercise, the main use for it is to really develop our often-underutilised grip strength; a type of strength which has been eroded by modern life as it’s not something which we use much in our domesticated lives.

Hanging can be performed as a passive exercise or as an active exercise (or even combined with a power band). In the passive form, once you have ably suspended yourself from a bar or an object using your hand grip strength, your concentration moves to relaxing your muscles – apart from those in your hands and forearms. Pay particular attention to any tightness in the shoulders and trapezius muscles – this is a good opportunity to focus on keeping these muscles relaxed and disengaged.

The active form of hanging introduces extra tension into the body. In this version of the exercise, concentrate on flexing each of your muscle groups, including your abdomen muscles, your biceps, and your glutes. Flex your shoulders while keeping their posture fixed back. (more…)

The Best Pull-Up Workout You Can Do at Home

Monday, November 14th, 2016

Build Upper Body Muscle & Strength At Home

Pull Up Workout at Home

Pull-ups are simply one of the finest body weight exercises that can be carried out for your upper body. Pull-ups workout your core, back, arms, and shoulders working out almost every muscle in the upper body. Pull-ups can be performed virtually anywhere that you can locate a bar to cling from.

We all know about the normal pull-up; how tough they are! This exercise in itself demands great power, and if you cannot perform at least 20 standard pull-ups in a row, then I suggest you do not attempt any of these advanced pull-up versions until you can.
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Top 6 Back Training Mistakes

Tuesday, August 27th, 2013

Do you limit yourself by avoiding horizontal or vertical back movements? Did you know that your traps and lower back also need to be strengthened? Are you stuck on lat pull downs as your main back exercise? Can’t do a pull up?

Tsk, tsk, tsk…

Avoid these 6 common back training mistakes and you will have a much better chance of looking like Atlas and performing like an Olympian.

Back Training Mistakes

The Top 6 Back Training Mistakes

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How to do Pull-ups

Sunday, April 24th, 2011

How to do Pullups

How to do Pull-ups

Pull-ups are very simple, but very hard. To perform a pull-up, hang on to any bar, doorway, tree branch, etc… with your arms straight and your palms facing away from you, and pull yourself up until your chin passes the bar. That’s it.

Pull-ups can be performed on anything that allows you to hang with your arms straight and your knees not touching the floor.

Beginners can’t typically do a single pull-up, which is why we need a proper tutorial for increasing pull-up strength. This post will teach you how to do increase your performance with pull-ups using the correct technique.

Proper Pull-up Technique

Now that you know how to perform a basic pull-up, let’s consider proper pull-up technique. No need to waste your time performing half reps or place your shoulder health in jeopardy.

The following tips should be used for optimal pull-up technique:

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How to do Kipping Pull Ups

Tuesday, May 25th, 2010

Pull-ups are awesome for developing a strong, hard back. Chin-ups are great too, especially for increasing biceps involvement. Unfortunately, pull-ups are hard. Many new trainees can barely do 1, if any, pull-ups or chin-ups.

Sexy Back Muscles
A strong, hard back.

Sometimes we need a way to do pull-ups when fatigued, or maybe you are looking for a way to include pull-ups in your conditioning routine. There is a way my friends, and it is called the kipping pull-up.

How to Perform Kipping Pull Ups

A “kip” is basically using the drive from hip flexion followed by an explosive hip extension to increase momentum during a pull-up. This is useful for getting your chin up over the damned bar when performing a HIRT or Tabata session that calls for 100s of pull-up in a short period of time. Kipping pull-ups are used extensively in Crossfit workouts, and you can use kipping chin-ups in your workout too.

The types of pull-ups and chin-ups that most of us typically do in a standard weight training routine (unless you train Crossfit), are from a deadhang. Kipping pull-ups and kipping chin-ups are actually completely different exercises, and should not replace the deadhang in a standard weightlifting routine.

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How to Make Chin Ups Easier

Monday, May 24th, 2010
Swole Fitness Tips

Here’s a tip I read last week when I was reading about pull-ups and chin-ups. Apparently by using this tip, chin-ups will “feel” easier. Give it a try and let me know if it works for you. Check it out:

Rather than thinking about pulling yourself up when you do chin-ups, imagine pulling your elbows down instead. In theory, this will make the exercise seem “easier”.

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