Tag Archives: pullup

The Best Body-Weight Exercises

8 Apr

0903_ExercisePullupTwo_200x200[1]

Pullup

Strength training is an important component of athletic performance improvement, along with sport-specific skill development; nutrition; rest and recovery; and mental preparation.  And, while traditional weight lifting exercises should be part of every athlete’s strength and conditioning program, don’t ignore or underestimate the impact that body-weight exercises can have on your development.

Here are 3 of my favorite body-weight exercises:

  • Pullups work the entire upper body and — performed correctly — lead to improvements in strength.  If you can’t (yet) do a pullup, use a TRX suspension trainer, resistance band, or spotter to assist.  Beginners can also start with the lat pulldown exercise.
  • Pushups are another great upper-body exercise, because they engage the chest, shoulders, back, and arms.  Master the basics first, then modify the exercise by placing medicine balls under your hands, use the TRX, elevate your feet, experiment with different hand positions, wear a weighted vest, or try them inverted (the inverted row is another of our favorite body-weight exercises, performed with a bar or TRX).
  • Lunges target the entire lower body, working the big muscles like the glutes and quads.  This versatile exercise can be varied by doing it stationary; walking forward, backward, or laterally; angled; and cross-over or cross-behind.

If you’re not already doing them, add these exercises to your regimen.  They can be performed virtually anywhere.

Get STRONGER, Get FASTER!

Your thoughts?

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Should You Do Chinups or Pullups?

20 Jul

0903_ExercisePullupTwo_200x200[1]Chinups and pullups are both great exercises, and there’s room for both in any strength training regimen.  Each of these exercises targets some similar and some different muscles.  Here’s the breakdown:

Chinups are performed with an underhand grip.  This exercise is great for the back, especially the lat muscles, and also recruits the biceps and pectoral muscles.  The chinup tends to be easier to perform than the pullup.

Pullups are performed with an overhand grip.  This exercise recruits the trapezius muscles more effectively than the chinup.  The pullup also works your abs and shoulders.

If you’re not quite ready for chinups or pullups, the lat pulldown activates the same muscles and can be an effective starting point.  You can change your grip on the lat pulldown exercise – and perform single-arm lat pulldowns – to work more muscle and make the exercise more effective.  (please see related article, Change Grips to Improve Your Lat Pulldown)

Get STRONGER, Get FASTER!

Your thoughts?

Change Grips to Improve Your Lat Pulldown

11 Jan

Screenshot+2014-03-06+22.36.01[1]The lat pulldown exercise is a great way to build upper-body strength and stability, and you can make it even better — and work more muscle — by varying your grips, according to a recent analysis from the Strength and Conditioning Journal.

At Athletic Performance Training Center, we perform the lat pulldown exercise with three different grips:

  • Wide overhand (twice shoulder width, palms facing away)
  • Narrow overhand (shoulder width, palms facing away)
  • Narrow underhand (shoulder width, palms facing you)

To reduce the risk of injury, always pull the bar down in front of you — never behind your head.

The effect of the lat pulldown exercise on your lats is relatively similar with all three grips.  By changing your grips, however, you change the impact on the secondary muscle groups of the shoulders and arms.

We also favor the single-arm lat pulldown as a unilateral alternative to the traditional exercise.

This same strategy applies to the chinup/pullup exercise.

Get STRONGER, Get FASTER!

Your thoughts?

The Best Body-Weight Exercises

15 Oct

0903_ExercisePullupTwo_200x200[1]

Pullup

Strength training is an important component of athletic performance improvement, along with sport-specific skill development; nutrition; rest and recovery; and mental preparation.  And, while traditional weight lifting exercises should be part of every athlete’s strength and conditioning program, don’t ignore or underestimate the impact that body-weight exercises can have on your development.

Here are 3 of our favorite body-weight exercises:

  • Pullups work the entire upper body and — performed correctly — lead to improvements in strength.  If you can’t (yet) do a pullup, use a TRX, band, or spotter to assist.  Beginners can also start with the lat pulldown exercise.
  • Pushups are another great upper-body exercise, because they engage the chest, shoulders, back, and arms.  Master the basics first, then modify the exercise by placing medicine balls under your hands, use the TRX, elevate your feet, experiment with different hand positions, wear a weighted vest, or try them inverted (the inverted row is another of our favorite body-weight exercises, performed with a bar or TRX).
  • Lunges target the entire lower body, working the big muscles like the glutes and quads.  This versatile exercise can be varied by doing it stationary; walking forward, backward, or laterally; angled; and cross-over or cross-behind.

If you’re not already doing them, add these exercises to your regimen.  They can be performed virtually anywhere.

Get STRONGER, Get FASTER!

Your thoughts?

Should You Do Chinups or Pullups?

3 Jun

0903_ExercisePullupTwo_200x200[1]Chinups and pullups are both great exercises, and there’s room for both in any strength training regimen.  Each of these exercises targets some similar and some different muscles.  Here’s the breakdown:

Chinups are performed with an underhand grip.  This exercise is great for the back, especially the lat muscles, and also recruits the biceps and pectoral muscles.  The chinup tends to be easier to perform than the pullup.

Pullups are performed with an overhand grip.  This exercise recruits the trapezius muscles more effectively than the chinup.  The pullup also works your abs and shoulders.

If you’re not quite ready for chinups or pullups, the lat pulldown activates the same muscles and can be an effective starting point.

Get STRONGER, Get FASTER!

Your thoughts?

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