Alternatively, you can get all of this put together in a comprehensible ebook, plus a few boni, when signing up for my newsletter. I always felt more drawn to pull exercises than pushing ones. What is your experience with that? Are you on more on team pushups or pullups?
OK – now that I advertised my stuff and you have all the links at your disposal let’s get into the session!1
Chinups are pullups twin brothers – they are the same in many points. What separates them from another is the different position of your hands.
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Because of the different grip, your biceps does more of the work. That is why most people will find chinups easier than pullups.
Nonetheless, both exercises greatly complement each other and build brute pulling strength. Start withbanded reps*, utilize negatives afterward, or combined with them, and soon you will find yourself repping out full chinups! 😉
I bet everyone seen this one before.
To perform them use a low bar or parallel bars. The more inclined your upper body is the easier the exercise will be and vice versa. Go slow and really feel your midback working hard!
The goal of this movement is to control and strengthen the movement of scapular elevation and depression – for you to get a feeling for this important one. 2 Besides building control, hangs is also a great way to build some serious gripping strength.
After getting the basic hang down, you can play around with a shrugging motion actively pulling your shoulder blades up and down holding each rep for 3s at the bottom.
When confident with the shrugs, circling your shoulder blades slowly can further challenge your control while building more strength in your forearms and the tiny muscles at your back.
Facepull to Overhead Press
The Facepull is a great exercise strengthening external rotation at the shoulder joint and many small stabilizing muscles surrounding your shoulder blades which often get overlooked. You can see how it is done by the one and only Jeff Cavaliere.
But what is even better than a traditional facepull? Adding an externally rotated overhead press! Make sure to actively pull both of your elbows backwards and keep them facing only slightly forwards while pressing your arms overhead with the band* trying to pull you forwards.
Top Raises (3x8r)
Bottom Lifts (3x8r)
Arch Hold (3x30s)
This is the hollow body’s counterpart if you will. It trains your posterior chain and helped me a lot to solve back pain. Plus it strengthens the often overlooked and doomed movement pattern of global extension aka rounding your spine:
To perform one rep lie flat onto your belly.
Now start with squeezing your glutes and pull your legs as well as your upper body upwards.
To make this exercise harder extend your arms overhead.
We start our circuit with top raises. While in an arch position try to lift up your upper body with the arms either facing sideways or forwards for increased difficulty. Try to lift your upper body using your thoracic spine and traps rather than bending at the lower back.
Next in line are leg lifts, the exact opposite. We want to lift our legs from the floor using our glutes, hamstrings and lower back muscles. I like to lie on my extended arms and put them under my pelvis, this makes the lifting motion a bit more efficient. Lift up your legs either straight or while bending them and really squeeze each rep.
Last comes a basic arch body hold for ~30s. Choose the progressions that fits you – remember that straightened arms make it harder and straight legs, too.
Cues for this Pull Session
Hollow Body all Day, every Day!
Likewise, the previous session… Stay in this position if possible. Try to stay stable and get it down early. I promise you in the leg’s session to not use the word hollow body even once! 😉
Grip the Whole Bar
Grip it entirely. Don’t use the gorilla grip (without your thumb) or such stupid things.
The bar should be on your first row of knuckles. Watch out to not let it slip onto your first digital joint – this can lead to overuse injuries quickly.3
Muscle Feeling is important
Many of us don’t know how to properly use the muscles in your midback. Me included when starting out 😀
While in the beginning this process might seem unending I am sure you will get it down quickly! Learning how all of these small muscles work is the first step towards many advanced moves.
In what insane world would be people offering free stuff without advertising some *** beforehand?
Scapular elevation to depression.
That way most of the work of keeping your fist is done by the small finger muscles and not the stronger forearm muscles. Do this often enough and the small finger tendons will hurt.