Brady Need – @BradyNeed
We’ve all seen the monkeys in the gym who make bodyweight exercises look effortless. But for some of us (me included) simple bodyweight movements such as pull ups and dips are a constant struggle, even when we do them often. Struggling with these basic movements often leaves people with the mentality to just throw them out of their programming completely and try to compensate with other lifts to make up for it. While you may see no problem with subbing in lat pull downs for pull ups, why not find a way to work on those pull ups?
Some gyms that you’ll come across will be equipped with an assisted dip / pull up machine, which is great. But for those of us that don’t have access to one, there’s an extremely simple way to set up your own version:
What you need : 2 barbells, Squat Rack & various resistance bands
To set up your own assisted dip machine, place two bars in your squat rack with whatever strength resistance band you need around the two bars. Put one (or both) foot in the band and get yourself into a normal dip position. Find a resistance band that will help you at the bottom of the movement without doing all of the work for you.
For assisted pull ups all you need to grab is one resistance band. Loop your band around the center of your pull up bar, place your feet in the band and you are all set. Make sure that you are still having to work to complete the movement, they’re called assisted pull ups not “the band does all of the work” pull ups.
Just because you can’t bust out 50 pull ups in the gym doesn’t mean you can forget about doing them. As with many other things in lifting, there’s a way we can work our way up to completing the full movement. Setting up your own assisted pull ups and dips is extremely easy and cheap, all you need to get is some resistance bands. Start throwing these simple body weight exercises into your regular training and before long you won’t even need the help of the bands!
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