Alex Skinner – @AlexSkinner5
If your life was in the grasp of your fingertips as you’re holding onto the edge of a cliff for dear life, would you be able to save yourself? Would you muscle your way up or would you fall to your death? This is a question only you know the answer to. Sadly, the answer for most is that they’d see the end.
Although I understand that this is an extremely unlikely circumstance, I do believe that all humans should be capable of having complete control over their body. If you go back to primitive times and your body wasn’t in optimal shape to hunt, gather, move or adapt, chances were you did not live for very long.
Like most kids, I was always a little jumping bean growing up. My parents would encourage me to do push-ups and sit-ups at night to wear myself down before going to bed while also instilling healthy habits and confidence in me from a very young age. I would always love the challenge of trying to be like my Dad or Grandpa when performing basic boyhood tasks such as climbing a tree, jumping a fence or walking across a fallen log suspended above a rushing creek. All of these different tasks would be much harder to do if my body was unfit to do so. Growing up in grade school, every year our gym class would participate in the Presidential Fitness Test. It consisted of achieving a certain amount of repetitions on sit-ups, push-ups and pull-ups, while also running a mile under a certain time. The push-ups, sit-ups,and the mile run was never a major concern for me. Now the pull-ups, that was a different story. I would struggle just to crank out a couple reps. Because I hated not exceeding the “Presidential” limit & my willingness to push myself for more, I would go to the pull-up bar that I had in my basement every single night and have one of parents hold my legs and assist me as I would bust out 20-30 pull-ups EVERY single night. I did this until I could finally perform consecutive repetitions on end with no assistance. Fast forward a couple years later and I’m now doing them weighted for reps on end.
In this article I’m going to show you 3 different ways you can better yourself on the most basic body weight movements that we must all master.
Some fancy gyms might have an assisted pull-up machine but that’s not the case for most places. So another way you can gain assistance while doing the pull-up is by taking a medium sized band and looping it around the top of the pull-up bar. You will then place your knees or feet inside the band and this will aid you as you pull yourself all the way up to the bar.
Another great way to turn your pull-up weakness into a strength is by doing negative reps. You will place your body into the top of the pull-up position with your chin above the bar and slowly lower yourself for a 5 second count until your arms are locked out straight. Reset into the top position for every rep.
A great supplement for the regular pull-up is Australian pull-ups, also know as the horizontal pull ups. You will need to place a bar into a couple of jay hooks set at about knee height. You will then grab ahold of the bar, lay flat like a board with your feet propped against or on a bench, and proceed to pull your flat body all the up to the bar.
One way you can can get better at the dip is by taking a band and looping it around booth sides of the bars that you are dipping between. You will then place your knees into the band and this will help you get all of the reps in your next set of dips by giving you some assistance throughout the movement.
Along with pull-ups you can do negatives on dips as well. Place yourself in the locked out, completed position and slowly lower yourself for a 5 second count until your arms are bent past a 90 degree angle.
One of the best ways to help aid you if you’re having trouble with the body weight dip is by doing bench dips. Set your body up so that your back is against the bench and your hands are on the sides of the bench, just outside shoulder width length. With slightly bent knees proceed to dip yourself up.
Remember guys this is a marathon, not a sprint. Don’t be discouraged and skip over all of the reps if you can’t do what the program calls for. Instead, use one of these methods, apply it your training and take your strength to the next level. Always force yourself to #LevelUp
For more articles like this, click here!