If you missed the prowler pushes and sled pulls yesterday coupled with the upper body work, OMG…it was a butt kicker that caught up to you really quickly! Today your shoulders and arms may be a little sore, but don’t forget how important the pull up can be. Along with being the best lat-builder in existence, pull-ups also work a lot of other muscles surrounding the scapulae and pelvis. Furthermore, if you control the amount of anterior pelvic tilt exhibited during the pull-up by bracing the abs, it’s also an incredible low-ab exercise, and the elbow flexors get worked considerably during pull-ups as well.
Here’s what you need to know…
- Keep the chest up and envision pulling the bar toward your body. Don’t cut the range of motion short or use momentum.
- Vary your grips, hand spacing, loads, and velocities to improve your pull-up performance.
- For a strength emphasis, do pull-ups using a weighted belt. To increase reps, “grease the groove,” “pay the toll,” or go to failure for one set.
- If you can’t do a pull-up yet, start with band assisted pull-ups, do only the negative portion or eccentric phase, or try a variety of lat pulldowns.
3 rounds for time
30 squat cleans (95/65#)
30 pull ups
800 m run