Place more weight through your hypothenar (the soft cushion bit in the bottom corner of your hand). – Pavel Tsatsouline. This will turn on your tricep which will make your pushups easier.
9. When squatting, think of sitting between your knees and feet and not behind them.
10. Curl for a stronger chin-up.
If you struggle with chin-ups try adding a couple sets of 5-6 reps of bicep curls. The bicep is an assisting muscle in the chin up so if this gets stronger so will your chin ups.
11. Stay away from body builder splits. For example…
Monday – Chest
Wednesday – Legs
Friday – Back
Saturday – Arms
Training like this results in hitting one muscle group 52 times a year. If you perform full body workouts every session 3 times a week you now hit each muscle 156 times a year. Training frequency is key.
12. Stay away from heavy triceps work.
Common exercises such as tricep extensions and push downs can beat up your elbows. If you want to train your triceps without any elbow pain do tricep push downs with a band or lying tricep extensions with chains. Both have accommodating resistance and are at the lightest weight when the elbow is at its most vulnerable position (which is about 90 degrees).
13. Use bands to help you do pull-ups.
Wrap a band around your chin up bar and place your feet in the band. Hang from the bar and start doing chin ups. The band will apply accommodating resistance. When you can complete 8-10 rock solid pull ups it’s time to decrease the band tension and start the process again
14. Get down with the Get Up.
The Kettlebell Turkish Get Up is one of the most underrated exercises in the fitness industry. It taxes the entire body whilst promoting mobility at the same time.
15. Stay away from the straight barbell.
Always choose bodyweight, dumbbell, kettlebell and ring exercises over the straight barbell. The barbell locks you into place and doesn’t allow any room for you to move naturally. This will eventually result in wrist, elbow or shoulder problems.
16. Don’t do straight bar chin ups either.
Straight bar chin ups (palms facing up) will lead to a TON of elbow issues in the long run. A better choice would be to use rings, a neutral grip (palms face each other) or if neither are available just stick with pull ups (palms face away from you).
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