Kettlebell Fitness

Posts Tagged ‘Strength’

postheadericon DOING PULL-UPS FOR UPPER BODY STRENGTH AND ABS

Doing Pull-ups For Upper Body Strength and Abs

In doing pull-ups, you only need to find a very sturdy bar to hold onto. It doesn’t have to be a bar that you purchased and installed in your house. The local playground has many types of play equipment that you can use for a pull-up. It’s best to hit that area early in the morning before the kids arrive.
Wearing gloves is optional however for any beam that is wooden or has rough metal finish, definitely wear gloves.

Pull-ups are like push-ups in that changing the position of your hands, works different muscles. At first, pull-ups like headstand push-ups are hard to do. You may not need a partner to give you a lift; however you can certainly use a chair so that your feet are able to quickly touch a solid surface.

Now if you are totally new to pull-ups and feel that your strength is not where it needs to be, start with chin-ups. Do one if that is all you can do and then break and do another one. Don’t get frustrated. Your reward is down the road but you have to put in the work first.

Starting out, do not hang straight down with your toes pointed at the ground. This puts a lot of stress on your shoulder muscles and tendons. Get a bend in your elbows and try to lock your shoulders in. With each pull-up always keep a slight bend in your arms. It’s the same thing with bicep curls, when you allow the weight to go all the way out and your elbow are straight, you are in danger of over flexing your elbow joint and doing damage.

When you are doing pull-ups for strength, do low reps, perhaps 3-6 and then rest. Looking at endurance, you would be doing approximately 18-20 reps. Never do pull-ups until you feel muscle failure. In doing pull-ups, you want to maintain form for best strength and endurance. When you start jerking and bucking in order to try and squeeze out one more rep, you have lost form and are not engaging your muscles properly.

There are a few things you can add into your pull-ups. First of all, if you are really struggling with pull-ups, invest in rubber bands. You can attach the band to the centre of your pull-up bar and then grab a chair. Insert your right knee into the band and then grip the bar and start the pull-up. Keep your knees close together and the band will help pull you up. As your knee is in the band, you have your legs curled so the band stays on.

When you get really good at pull-ups and are able to do them with a variety of hand positions, you may consider adding a weight vest to your workout. This will make your muscles work harder to build strength. As well, your hand grip is something that you will want to work on. You can use special rubber balls or purchase a gripper that you squeeze. Working on the muscles in the forearm is also a good idea. Get one small weight about five pounds and attached a rope that is tied to a small piece of wooden dowling. You hold the doweling so that the weight is touching the floor and then slowly begin to twist/roll the weight up, wrapping the rope around the dowling and then work it the opposite direction. Having a really strong grip and forearms will not only help you with your pull-ups, it is also essential for certain martial arts like judo. When you are able to grab your opponent’s gi in a vise grip, you can maneuver them into better positioning for submissions. There are a lot of benefits to pull-ups; massive strength and endurance are really going to assistance in all your other bodyweight exercises.

 

 

postheadericon Anatomy for Strength and Fitness Training: An Illustrated Guide to Your Muscles in Action [Paperback]

Anatomy for Strength and Fitness Training: An Illustrated Guide to Your Muscles in Action

Learn how your muscles work before you work your muscles Perfect for beginning and advanced fitness practitioners alike, this is an in-depth look into the most magnificent machine ever created–the human body. Using detailed anatomical illustrations, Anatomy for Strength and Fitness Training provides you visual insight into what happens to this organic machine during exercise–muscles and tendons working in concert to strengthen your body’s building blocks. With a basi (more…)