Untitled

Lately I have been finding an increase in my repetition range for pull ups YAY and actually quite enjoying doing them for a change - if this is possible! A far cry from where I started mind you ... A weak fimble self. I ask myself why I am recently seeing an improvement in these and conclude it to be a variation of things just "falling into place" and also a few other things I've been trying out. Progress can be particularly SLOW, unoticeable and frustrating especially for us girls who tend to be weaker at upper body exercises. Let's face it pull up' s are just plain HARD work!  Anyway enough waffle from me,  here's what I've been incorporating into my training program, that I feel has helped me - not expert advice just my two pennies worth ;-) 

Before we go any further I would like to clear something up. Pull ups are referred to as pull ups, chin ups, parallel pull ups, close grip chin up etc. This can become annoying clarifying which version you are actually doing. Either way, at the end of the day you are pulling your weight up regardless - so lets keep it simple ! 

1. Use bands

There is some controversy over the internet, fitness blogs and experts upon the subject of using bands to aid pull ups. Quite frankly I feel I would never of been able to do my first pull up if I had not started using them... Many commercial gyms do not have these, purchasing one would be a very good investment! The bands required to help when learning to do all variations of pull ups are 41 inch in length and come in various colours, generally determined by the thickness of the band. The band works by simply making you lighter enabling the movement to be performed. If you are just starting out I would recommend using a thick band, go with thinner if you have reasonable upper body strength, the thickness of band can also be determined by of course your bodyweight. I started with the thickest band working my way down. Pull ups are hard work for most of us as what you weigh is what you have to work with. With traditional exercises you can simply drop the weight unfortunately with bodyweight exercises you can t exactly loose a limb there and then to reduce your total bodyweight. Pity ! Above is a video of myself performing pull-ups using a parallel hand position.

How do i use the bands ?

The band is looped around the bar, example picture below. The band is pulled downwards using both hands and placed over one knee. It really doesn't matter which one. Next let yourself slowly hang to minimise swing, the band will now stretch under your weight, this will give you an initial boost to pull yourself up towards the bar. The beauty of the band is that it will simplify a difficult exercise boosting confidence, allowing the user to add different variations of pull ups  into their program. The goal of course is to be able to perform the exercise without the use of a band = SUCCESS !

2. Hand Position- Go Parallel or Supinated

Hand position will dramatically influence how difficult you find an exercise, even with bands! Let me explain... proper pull-ups where the hands are placed wide on the bar, palms facing away from you are the hardest variation. This is because it engages mostly the lats. In a supinated grip where the palms are facing towards you, the hands are generally placed closer towards each other. This type of hand position recruits the lats and biceps and is definitely an easier option when starting out. A parallel pull up is another nice variation where the hands are placed facing each other and normally at shoulder width (see video above of me performing parallel pull ups). This option also works the lats and the biceps and is another good variation for the beginner. You will need a bar set up similar to the picture above to be able to perform these. A straight bar simply doesn't work. 

3. Iso metric holds

This is the ability to contract a muscle or muscles without moving- there is no eccentric or concentric part to this. Iso holds are a great way of building your confidence in the transfer from bands to bodyweight or as part of a routine along with bands. When trying to build up enough strength to be able to handle your own bodyweight, I would recommend trying a few sets of iso metric holds as I found these really useful! You will need to stand on a box with your hands firmly placed on the bar. The objection is to jump up towards the bar and then hold for as long as you can, followed by lowering yourself as slowly as possible back to the box. This will teach you to contract the muscles used in this movement at the top and build strength on the lowering (eccentric) phase of the movement. Iso holds on this movement will also help improve grip strength.  

4. Supplementary Exercises

Additional exerceises that can help in your quest to conquer the pull up. Are simply any movements that engage the lats, upper and lower trapezius, rhomboids, biceps, forearms and grip. Below are my top five.

(1) Inverted Ring Pull ( progressing to feet elevated with weighted vest) (2) Prone Row (3) Inverted Barbell Row (4) Seated Bicep Curl (5) Band Pull downs

5.  Don't CHEAT!

"Strength is gained by range of motion trained"- this is a great saying which I LOVE! Everyone in there own head has there own definition of what classifies as a pull up to them regardless of whether it is correct form or not- yes gym circus monkeys you know who you are! A correct repetition to me classes as fully extending or stretching out the arms. Not cheating is something Andrew has enforced in me not surprisingly....Having poor range of motion can eventually lead to soft tissue problems and nobody wants that. Remember Pull ups are hard so it is better to take your time and get less reps with perfect form than more with bad technique. It all comes in time so be patient and remember NO UGLY REPS!

 Thanks for reading!

I have been adding the good morning into my routine over the last few weeks. Rarely do I ever witness this exercise being performed with great technique. This imparticuarly as a result of such bad form receives bad press through the internet, blogs etc. due to the high risk of injuries from performing the exercise incorrectly. This is probably a further reason as to why it is a rarely utilised as an exercise within conventional gyms. 

Benefits 

The good morning has great benefits in

strengthening the spinea erectors, glutes and hamstrings.

teaching the hip hinge

teaching the lifter to keep his/her lumbar spine in the correct position during the movement

making the lifter engage their core muscles during the movement

use of correct breathing to brace the spine 

Why does it receive bad press?

The problem arises when the natural curve of the spine is lost when executing the movement. The spine should NEVER flex under a load!

The conventional definition is usually along the lines of a hamstring and hip extension movement with the weights on the shoulder, this is not necessarily wrong but does not tell the whole story. The good morning is very similar to that of the Romanian Deadlift, barbell hip thrust or kettle bell swing. All are hip hinge movements except the difference is the loading vector, range of motion and difference in action in relation to were the load placed..  For instance, during the Romanian Deadlift the bar is placed in front of the body at waist height, were as in the good morning the bar is placed across the shoulders placing a greater load on the lower back once the movement starts.

In my opinion the good morning is better suited to individuals who have mastered the hip hinge and understand the natural curve that should remain in the lumbar. If unsure seek an exercise professional to be safe rather than sorry.

This is an advanced movement that only a small percentage can master without causing injury. CAUTION ADVISED !

The video demonstrates the good morning with addition of chains.

POINTERS

The bar placement should be lower across the shoulders to limit the bar rolling onto the neck

A wider hand position is recommended to ensure elbows stay in line with torso.

Breathe in and engage core prior to the movement starting. This is your natural weight lifting belt.

Drive hips back slowly while letting the torso move forward, ensure the natural curve in the lumbar is maintained at all times.

Depth is determined by flexibility. This is why experience in other similar movements i.e. Romanian Deadlift is essential to determine depth safely before trying this advanced movement.

Once required depth is reached, drive hips forward hard similar to a kettle bell swing, maintaining the head in the same position.

After each repetition is completed, squeeze gluteus as hard as you can before commencing the next repitition.  

The weight is not the key on this exercise. Perfect form is the KEY !

I have been adding the good morning into my routine over the last few weeks. Rarely do I ever witness this exercise being performed with great technique. This imparticuarly as a result of such bad form receives bad press through the internet, blogs etc. due to the high risk of injuries from performing the exercise incorrectly. This is probably a further reason as to why it is a rarely utilised as an exercise within conventional gyms. 

Benefits 

The good morning has great benefits in

strengthening the spinea erectors, glutes and hamstrings.

teaching the hip hinge

teaching the lifter to keep his/her lumbar spine in the correct position during the movement

making the lifter engage their core muscles during the movement

use of correct breathing to brace the spine 

Why does it receive bad press?

The problem arises when the natural curve of the spine is lost when executing the movement. The spine should NEVER flex under a load!

The conventional definition is usually along the lines of a hamstring and hip extension movement with the weights on the shoulder, this is not necessarily wrong but does not tell the whole story. The good morning is very similar to that of the Romanian Deadlift, barbell hip thrust or kettle bell swing. All are hip hinge movements except the difference is the loading vector, range of motion and difference in action in relation to were the load placed..  For instance, during the Romanian Deadlift the bar is placed in front of the body at waist height, were as in the good morning the bar is placed across the shoulders placing a greater load on the lower back once the movement starts.

In my opinion the good morning is better suited to individuals who have mastered the hip hinge and understand the natural curve that should remain in the lumbar. If unsure seek an exercise professional to be safe rather than sorry.

This is an advanced movement that only a small percentage can master without causing injury. CAUTION ADVISED !

The video demonstrates the good morning with addition of chains.

POINTERS

The bar placement should be lower across the shoulders to limit the bar rolling onto the neck

A wider hand position is recommended to ensure elbows stay in line with torso.

Breathe in and engage core prior to the movement starting. This is your natural weight lifting belt.

Drive hips back slowly while letting the torso move forward, ensure the natural curve in the lumbar is maintained at all times.

Depth is determined by flexibility. This is why experience in other similar movements i.e. Romanian Deadlift is essential to determine depth safely before trying this advanced movement.

Once required depth is reached, drive hips forward hard similar to a kettle bell swing, maintaining the head in the same position.

After each repetition is completed, squeeze gluteus as hard as you can before commencing the next repitition.  

The weight is not the key on this exercise. Perfect form is the KEY !

Currently a favourite exercise for chest...

When we are looking to isolate the pectorals perhaps after performing a heavy compound exercise, I have always found that flys or cables are a great choice. In this article I will concentrate on Dumbbell and Suspension fly's, both being excellent exercise choice giving the advantages and disadvantages for both. 

Through my years of training this is the conclusion I have come to....

The Case for Dumbbell's

Dumbbells are relatively easy to use as long as you can maintain the correct angle in the elbow and combine this with wrist alignment and some scapula retraction, if you can do all of the above you are pretty much there! The load may be increased by selecting a heavier dumbbell and you may also work on volume, tempo's, isometric holds, drop sets etc. This exercise pretty much isolates the chest alone. 

The Case for Suspension

Now on to suspension fly's which is for the majority a bodyweight exercise, until you get strong enough to add extra load. The major difference between the Dumbbell fly and Suspension fly is that other muscle groups consisting of the glutes and core play a major part in performing suspension fly's. This makes the exercise a more challenging movement. Another nice bonus is that "you are your own resistance tool, you can adjust the resistance simply by moving backwards and forwards adjusting the angle of the body". The positioning of the feet can also alter the difficulty of the exercise; as a narrow stance will cause less stability placing more of a demand on the core musculature to keep the body stable, compared to a wider stance which would be an easier option.

There are of course a few disadvantages for the novice user. Additional pressure can be placed onto the lumbar unless the core is engaged. There is also a larger element of co-ordination between muscle groups. Take note that attempting  to increase loads before you are ready can result in injury or worse a dislocated shoulder. This also applies for the dumbbell fly!

The Split Squat 

I realise that as I am writing this blog post, most of my clients are declaring their out right hatred for the split squat. It as a leg exercise has however been one of my favourites for many years and perhaps one of the main reasons for incorporating the exercise into many of my clients program's!

If we take a closer look at the benefits of the split squat you can my reasoning behind the exercise movement  pattern aside from my favouritism!

The split squat ....

1 : allows minimum loading of the spine

2 : is relatively easy to teach 

3 : helps improve stability in joints  

4 : creates flexibility through full range of movement

5 : is generally a safe exercise therefore reducing the risk of injuries 

6 : improves athletic performance by single leg training- everyone has a weaker side!

7 : it is easy to carry out with minimal equipment needed

8 : the list of progressions is endless- Dumbbells, Kettlebells, Weighted Vest, Bands, Barbell, Medicine ball, Chains, Pumps without looking out the knee etc.

9. Increased deficit can be created by elevating your front foot onto a step or riser. This increases the range of movement by dropping the hip below the knee, increasing  the engagement of your glutes and hamstrings. 

Single leg movements for sport  

There are a variety of single leg movements, all which come with their own benefits. As with the single leg squat, the risk factor in performing this type of movements is greatly reduced. So for example if you have a highly paid athelete that cannot afford to be injured then single leg movements will provide the stimulus to the correct muscle groups without loading the spine .As Mike Boyle a very well recognised strength coach put it, we do not jump around on two feet, so how can we expect to train our athletes simply by performing two legged movements. 

To sum up the single leg squat is an incredibly effective and safe exercise for developing, strength,  power, improving balance, co ordination and flexibility, with a variety of progressions.

Below is a video of myself performing the split squat with a weighted vest, kettlebells and chain.

The Split Squat 

I realise that as I am writing this blog post, most of my clients are declaring their out right hatred for the split squat. It as a leg exercise has however been one of my favourites for many years and perhaps one of the main reasons for incorporating the exercise into many of my clients program's!

If we take a closer look at the benefits of the split squat you can my reasoning behind the exercise movement  pattern aside from my favouritism!

The split squat ....

1 : allows minimum loading of the spine

2 : is relatively easy to teach 

3 : helps improve stability in joints  

4 : creates flexibility through full range of movement

5 : is generally a safe exercise therefore reducing the risk of injuries 

6 : improves athletic performance by single leg training- everyone has a weaker side!

7 : it is easy to carry out with minimal equipment needed

8 : the list of progressions is endless- Dumbbells, Kettlebells, Weighted Vest, Bands, Barbell, Medicine ball, Chains, Pumps without looking out the knee etc.

9. Increased deficit can be created by elevating your front foot onto a step or riser. This increases the range of movement by dropping the hip below the knee, increasing  the engagement of your glutes and hamstrings. 

Single leg movements for sport  

There are a variety of single leg movements, all which come with their own benefits. As with the single leg squat, the risk factor in performing this type of movements is greatly reduced. So for example if you have a highly paid athelete that cannot afford to be injured then single leg movements will provide the stimulus to the correct muscle groups without loading the spine .As Mike Boyle a very well recognised strength coach put it, we do not jump around on two feet, so how can we expect to train our athletes simply by performing two legged movements. 

To sum up the single leg squat is an incredibly effective and safe exercise for developing, strength,  power, improving balance, co ordination and flexibility, with a variety of progressions.

Below is a video of myself performing the split squat with a weighted vest, kettlebells and chain.