June 11, 2018
Well hello there!!!! Sorry I’ve been MIA the last few weeks. I wouldn’t exactly use the word “balanced” to describe my current life situation, to say the least. For those of you that don’t know what I do outside of this website… let me give you the cliff notes. I run a full time private/semi-private training gym on my own, I work part time for the Epilepsy Foundation of American in their wellness program, I have online personal training clients and on top of it all, I started back to full time school 4 weeks ago to become a Nutritional Therapy Practitioner through the Nutritional Therapy Association. Can we take a moment to just recognize how hard it is to study after 15 years away from school…. daaaaaaaaaaamn! But, it’s so exciting and I truly am pumped at the knowledge I am acquiring and the help I am going to be able to provide so many people.. including YOU!
Anywho, this blog isn’t a pity party on how busy my life is…we all have busy lives! In fact I hate the word busy… so I’m going to say how productive my and your life is. I just wanted to let you know there is a reason for the silence on the blog. But, I am back!
I left you all a few weeks ago talking about the some of basics movements that I incorporate into programming of all fitness levels on a weekly basis. We have covered, pushups, horizontal rows, single leg squatting, vertical presses and now we go into vertical pulls…. or pull-ups! Pull-ups are a classic body weight exercise that can be done almost anywhere (gym, tree branch, deck, bleachers, etc). They are a great test for upper body strength, core strength and even keeps us honest with our body weight (it’s much harder to do a pull-up with even 5 extra lbs on our body).
Why should we do pull-ups?
How to perform a pull-up?
What are common errors?
Scap Pulls – 10 reps
Assisted Pull-ups – 5-8 reps until able to do without assistance
Chin Over Bar Holds – these can be done forever in programming for all levels. Start with where you are and work yourself up in time under tension.
Pull-up Negatives – 3×3-5 reps @5111 (5 second lower, 1 second pause, 1 second pull, 1 second pause). These are done in conjunction with assisted pull-ups.
Pull-ups – Once you’ve got them, keep doing them 2-3 times a week in some variation (pull-ups, chin-ups, legless rope climbs, negatives, chin over bar holds, weighted pull-ups, single-arm pull-ups).
*Please notice that I do not have kipping pull-ups on here. I don’t have the majority of people I work with kip. The reason, most people’s shoulders aren’t ready for it and most people don’t need it. Unless your goal is to compete in CrossFit, then kipping isn’t really a necessary thing for vertical pull strength. Yes, it does serve it’s purpose for some things in life (i.e. getting chased by an animal and needing to kip yourself quickly up into a tree)… but for most people again, that’s not going to happen.
Sign up to my newsletter to receive health and wellness knowledge bombs, real-life adventure tactics and be a part of the tribe.