Pull-ups Are Tough, But They Don’t Have To Be! Here Are Five Strategies To Make Pull-ups, Chin-ups And Their Many Variations A Little Bit Easier
Let’s face it. Pull-ups and chin-ups are tough. I don’t care who you are. They’re just a really challenging exercise – period.
And get this. Even though I’ve been doing pull-ups since I was eleven years old, they’ve never gotten any easier. But that doesn’t mean there aren’t some things we can do to make them a little easier. And the way I see it, the more you and I can do to put the odds in our favor, the better! So, in this short article, I’m going to give you five subtle ways to make pull-ups and chin-ups a little easier.
But before we get to the five tips, here’s a little hint…
Before you try anything else, simply try using a different grip. Some people are surprised to find out that although they can’t do any pull-ups, they can do a couple of chin-ups simply because a simple grip adjustment changes the musculature involved in the exercise. Also, many people find that using a neutral grip (ie hands on parallel bars, palms facing each other) tends to be a little easier than regular pull-ups, too. So, experiment with these three grips – my top 3 pull-up grips – and use the one which feels the best for you.
Hopefully, a simple grip adjustment will improve your performance right from the start. But regardless, you can also use these five strategies, too.
Continue reading 5 Subtle Ways to Make Pull-ups and Chin-ups A Little Easier
What Scientists, Researchers, And Fitness Coaches Think About How Long To Hold A Plank: Including Official And Unofficial Standards, Average Plank Exercise Test Results, And The Latest World Records (Plus, Two Free Programs to Help You Increase Your Plank Time)
Photo credit: http://www.flickr.com/photos/lalonsorm/9927172703
I’ve had a lot of people ask me about how long to hold the plank exercise. And I always say the same thing, “it depends.” You know, on your goals, conditioning level, which plank you’re doing, etc. It just depends. That said, there are some general standards you can use to gauge your performance.
Continue reading How Long Should I Hold The Plank Exercise For?
A Complete Abs Workout Program to Help You Get Ripped and Dramatically Improve Your Core Strength Using a Unique Twist on the Plank Exercise (for all skill levels)
Photo credit: https://www.flickr.com/photos/jimwrigleyphoto/14314042781
note: make sure you read to the very bottom of this post because there’s a new advanced plank workout video along with an important announcement!
If you want to get six pack abs the right way – by building a strong core in all THREE dimensions instead of busting your butt over endless, repetitive crunches and situps in one or two dimensions – then you’ve come to the right place.
Below, you’ll find a complete abs workout program that you can use to accomplish the goal of building a strong core and a rockin’ set of abs. Not only that, but you’ll also increase your core strength in all three dimensions, improve your spinal stability, and maybe even eliminate back pain. Those are just a few of the perks of training to get six pack abs the right way using health-first fitness.
How I Achieved my First 5 Minute Plank and Got Six Pack Abs
Awhile back, one of my clients challenged me to hold a 5 minute plank. So, I put together a special program for myself and trained a variety of plank exercises to work my way up to this feat. I discovered that by making a couple of subtle changes to how you perform the plank, you can dramatically increase the difficulty and effectiveness of the exercise.
Now, a 5 minute plank may not seem like much now that we’ve got teenagers holding planks for over an hour, and Marine veterans lasting multiple hours at a time. But here’s the thing: you don’t need to spend tons of time doing planks to get rock-hard, and even six pack abs. You just have to train them right. And a few minutes of focused, challenging plank exercises that train your core in a variety of positions (that’s important!) and constantly push the edge of your skill and conditioning level can go a long way.
Now, I was pretty happy when I achieved my first 3 minute plank, but when I nailed the 5 minute test so easily, well, it was pretty cool. And let’s just say that the changes to my core were visible from all of the 3D-based core training I did leading up to it.
And I’m confident that anyone who is of average fitness and is otherwise healthy enough to exercise could rapidly increase their plank performance from just a few weeks of focused training. And today, I’m going to share a killer 3D plank workout to help you nail a 5 minute plank and get rock-hard abs – in 30 days or less.
Continue reading 30 Days to a 5 Minute Plank and Rock-Hard Abs
Photo credit: https://www.flickr.com/photos/runare/10884114646
Lifting weights is dangerous. And so is Crossfit. Crossfit is dangerous.
And you know what’s really dangerous? When weak, deconditioned, imbalanced, or otherwise unhealthy people try to lift weights that are too heavy for them with poor technique, poor programming, and poor recovery, among other things (like these poor saps). […]
Learn a Navy SEAL’s go-to Methods for Quickly and Efficiently Improving Pull-up Performance for a Physical Fitness Test
Veteran Navy SEAL Lieutenant, Stew Smith.
Whether you’re in the military, law enforcement, the firefighting community, or another physically-demanding vocation – or you want to be – this interview is chock-full of tips and strategies to help you improve your pull-up performance in preparation for a Physical Fitness Test (PFT).
Maybe you’re just hoping to pass your PT test or perhaps you want to compete with the best of the best in the Navy SEALs. Regardless, if you want to improve your pulling strength and gain the ability to do more pull-ups with ease, you’ll learn some advanced yet simple training strategies from this interview with veteran Navy SEAL, Stew Smith.
Funny story. Stew actually wrote the first fitness program I ever followed. It was his book, Maximum Fitness: The Complete Guide to Navy SEAL Cross Training. I used that program back when I was in high school as my primary workout system for about three years, while I was a cadet in the U.S. Naval Sea Cadet Corps. This was the first time I had ever stuck with a comprehensive training program over the long term, and I got superb results from it.
I actually went and dug up my old training journal notes (yes, I STILL have them), and here’s how my PT numbers improved after just the first 13 weeks on Stew’s program, which was a calisthenics-focused phase (note: I didn’t have exact figures for my starting points):
-Pull-ups – started at 6-7 sloppy reps, after 3 months…31 reps!
-Pushups – started at 25ish reps, after 3 months…110 reps in 2 minutes!
-Sit-ups – started at 30-40ish reps, after 3 months…120 in 2 minutes!
-Ab Crunches – started at 40-50ish reps, after 3 months…220 in 2 minutes!
Needless to say, a few months on one of Stew’s programs was enough to get me ready to ace my Sea Cadet PFTs!
Continue reading Interview with Navy SEAL, Stew Smith, about Pull-up Training