QUESTION: How slowly can you do just one pullup or chinup? That’s right. Today, I’m not concerned with how many pullups you can do, but how long you can endure a single, measly repetition. My challenge to you is to perform one pullup or chinup as slowly as you possibly can and post your results in the comments below.
I think it’s a good idea to have the ability to stop at any point during most strength training exercises (excluding some ballistic exercises: e.g. the clean and jerk). Having isometric strength throughout the full range of motion will ensure that you’re not training something that your body is not ready for yet. If you can’t stop and hold a pose during a particular range of motion, then chances are, you’re having to force yourself past that point when you’re doing sets of multiple repetitions, which isn’t an efficient, nor effective, approach to training. We should train to be strong throughout the entire range of motion of each exercise we perform.
Now, I’ve already posted several pullup training tutorials and workout programs over the years (see links at the bottom), and many of you have written to me expressing how proud you are of yourselves since you’re now able to dominate this popular, yet challenging, exercise. But today, I want to find out how long you can survive just one maximum-duration pullup.
Here is a video of my first attempt from earlier this morning.
This article and video is about how to do pushups with optimal technique. There are a ton of pushup technique videos and tutorials circulating the web, and I’ve viewed many of them over the years. But adhering to a couple of vague and generic technique tips isn’t enough to ensure proper pushup form, and unfortunately, most pushup performances these days leave a lot to be desired. I wish there wasn’t a need for me to post a pushup technique tutorial, but from what I’ve seen so far, most people still don’t know how to do this exercise correctly – let alone with optimal form.
Of course, you have the usual culprits of over-extending the neck backwards, and letting the hips sag, both of which detract from spinal alignment, and thus, greatly inhibit maximal strength and power potential. But even people who do pushups with a “flat back” often still haven’t learned how to truly push something with optimal alignment, range of motion, breathing, and ultimately with the greatest force production potential. You’ve got guys and gals who can successfully flex their triceps, delts, and pec muscles, but still don’t know how to actually transfer immense force into something in front of them (i.e. the ground) again and again.
Given that this is such a foundational strength training exercise that provides a host of benefits, I wanted to finally give it the attention it deserves. Check out the following video to learn exactly how to do pushups with optimal technique – including some subtle nuances in the movement that have the potential to sky-rocket your performance and pushup numbers. Even if you’ve been doing pushups for a long time, you’ll probably learn something new that will help you to do pushups even better.
If you want to strengthen your arm and back muscles, spread your wings (lats) to create that V-tapered back appearance, and increase that critical vertical pulling strength that everyone needs, AND if you want a laser-focused pullups program that was created exactly for improving your pullup numbers, then you’ve come to the right place. Below, you’ll find a complete workout program with several pullup workouts that you can use to accomplish these goals.
How I Went From 6 Deadhang Pullups to Over 30 in Only 3 Months
Back when I was in high school, I followed a 52-week workout program right out of the book Maximum Fitness : The Complete Guide to Navy SEAL Cross Training. Over the next three months, while following the first training cycle, I increased my pullup numbers from a maximum of 6-7 reps to an astonishing 31 reps – my all-time record. I was pretty happy when I hit 20 reps for the first time, but when I crossed that big 30, well, it was pretty cool.
Now, 30 pullups might not seem all that impressive with some fitness trainees regularly nailing sets of 50 or even 100 kipping pullups in a row. But here’s the thing. These were deadhang pullups, and being able to perform 30 deadhang pullups is almost unheard of – even today. I studied up on basic pullup technique, and while I didn’t understand the nuances of this movement at the time, I did make sure to follow the basic recommendations outlined in most exercise textbooks.
The burpee is a simple and effective exercise that is often used for fat loss, muscle building, and general strength and conditioning. The burpee also has a reputation for being quite unforgiving. By design, it’s not easy, and for a lot of people, the burpee is a bit too challenging to start off with. That’s when the CST strategy called movement sophistication really shines. You can not only make exercises more challenging, you can also make them easier by changing, swapping, or removing certain components, which is exactly what I’ve done in this instructional video.
Here are 5 incrementally more challenging versions of the burpee exercise that will help you build a foundation of conditioning in prep for the traditional burpee and the many advanced variations thereof. Even if you’ve done burpees before, you’ll find benefits from working on the components in this video.
Note: If you have not read the first part of this article, or if you don’t know the difference between kipping and deadhang pullups, then please read part 1 before moving on: Kipping Pullups VS Deadhang Pullups (Part 1).
A couple years ago, I posted a brief article comparing kipping pullups and deadhang pullups. Little did I know that it would become one of my most popular posts of all time. It seems that people are very passionate about this subject, and truly want to know which technique is better. I’ve even received “hate comments” from hardcore fitness trainees who felt compelled to defend their chosen exercise. I find this ironic because in that first article, I argued that both pullup techniques have value in the right context. However, I did not explain what those contexts were. In fact, I never said that one technique was better than the other, although I did point out that the kipping pullup is the more efficient movement of the two. It seems that even the most intellectual keyboard warriors are susceptible to emotional indiscretion in times of weakness. So today, in an effort to clear up any confusion, I’m going to explain when each technique would be best employed.
The problem arises because although the pullup is simply one strength and conditioning exercise, it has many different uses. On top of that, athletes, coaches, trainers, and trainees are usually loyal to one technique over the other. Bodybuilders and powerlifters are usually fond of the deadhang pullup, and defend their classic exercise with zeal. Olympic weightlifters, on the other hand, will often stand behind the kipping pullup because it’s a great assistance exercise for the barbell snatch. Other athletes can go either way depending on their sport or coaches disposition, and some coaches and athletes draw on both techniques (e.g. gymnasts and rock climbers). So, in an attempt to be objective, I’m going to cut past all the emotional dogma when relating my opinions.
Honestly, I’m starting to feel like a broken record because I say this all the time: all exercises are just specific movements that can be used in any way, shape, or form. Exercises don’t have opinions, and your body doesn’t care how you use them. Everything is an act of conditioning, and your body will condition itself based on the stimulus you provide it with – irrespective of what that stimulus is and whether or not you want the conditioning effects of it. Therefore, the coach, athlete, and trainee must decide which exercises they will use based on WHAT their goals are, WHY they have those goals and what is the best way for HOW to achieve them. It’s narrow-minded to think that one exercise is always the solution for every situation, which is why I take the middle ground on this particular issue.
The burpee is a great rudimentary conditioning exercise that I’ve taught and recommended for years. Even though it’s a classic way to get conditioning benefits from a basic ground-engagement movement, I still consider the burpee a beginner level drill. There are dozens of more advanced ways to engage the ground for conditioning purposes, and did I mention that most of them are infinitely more fun, too? That’s right – infinitely.
Below, you will find a video that teaches you four mini-circuits at four different levels of difficulty. The first level (beginner level) is a modified version of the burpee exercise. Levels 2, 3, and 4 all involve more sophisticated movements than the basic burpee, and can be classified as intermediate to advanced level conditioning exercises. There are also three complete workouts provided below that use the movements taught in the video. These workouts would be best used in a program that is designed for fat loss, but it will also help you develop general conditioning and build functional “go muscle.”
Note: Not too long ago, I posted a survey asking my readers what kind of information they were looking for on this site. Overwhelmingly, the topic of bodyweight training and workouts topped the list. In fact, a whopping 66% of you wanted more info on bodyweight training, and 54% of you asked specifically for workouts and programs, too. With such an overwhelming response, I’ve considered creating an entire bodyweight training product, and with continued interest, I may pursue that route. For now though, here is a complete bodyweight workout that requires zero equipment and can be done anytime, and anywhere you have a little floor space.
So, let’s take a look at the movements you’ll need to know before we get into the actual workouts.
Yes, you read that right. With only a single, four minute mini-workout, you will get a metabolic boost offering you several hours worth of fat burning. You’d have a hard time finding a higher return on any investment. I meant what I said though. You are going to have to give me 4 minutes of your time. Trust me, it will be worth it.
You see, today, you are going to learn something by doing it. This is going to be educational through personal experience. So, prepare yourself to get out of your chair and move around for a few minutes.
You can do a lot of pushups in 4 minutes. Photo credit: http://www.flickr.com/photos/reidgilman/
Instructions:
Step 1) Select one exercise from the list below, preferably one you’re familiar with and comfortable doing for several repetitions:
bodyweight squat
pushup
spinal rock
front or reverse lunge
bird dog
another comparable exercise of your choice
There, that was the easy part.
Step 2) Now, I also want you to get either a timer, or a clock/watch with a second hand and place it somewhere you can easily see it while practicing that exercise.
We’re going to do a mini-workout that lasts for only four minutes – just enough to get your heart rate going and break a sweat without utterly exhausting you.
Step 3) So, let’s say you picked the bodyweight squat exercise. Here is what I want you to do…
After a brief warmup, repeat the following 8 times in a row: 20 seconds of bodyweight squats, followed by 10 seconds of rest (then immediately into the next 20 second round of bodyweight squats). The total duration should equal four minutes.
Warning: do not attempt if you are injured, unfit, or otherwise wimpy. Only attempt with clearance from your doctor and if you want to enjoy exponential fat burning benefits from a ridiculously short time investment.
Performance tips:
-Use the first 3 rounds as gradually escalating warmup rounds. Focus on your technique and try to make each repetition perfect – even if you must go very slowly to dial in the correct movement pattern. For rounds 4-6, gradually start to build intensity, but maintain good technique as your highest priority. At this stage, the challenge should be moderate, but not extreme (rating of perceived exertion should be between 60-80% of your max). The last two rounds should be an all-out effort (80-100% of your max exertion), and you should be striving to maximize the amount of good repetitions you can score during those short, 20 second windows.
-This should not be four minutes of all-out effort. It’s not a 4 minute “set.” Instead, pace yourself and only push hard for the last 2 rounds. You don’t want to go over-kill in the beginning and burn out before the end. Think of the 8 successive rounds as a formula for peaking at the very end. Round 8 should be your highest scoring round.
. Over the next three months, while following the first training cycle, I increased my pullup numbers from a maximum of 6-7 reps to an astonishing 31 reps – my all-time record. I was pretty happy when I hit 20 reps for the first time, but when I crossed that big 30, well, it was pretty cool.
