![\"_MG_1006\"](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/06\/MG_1006-200x300.jpg\")
<\/p>\nAnd it\u2019s also a rare sight to see a woman busting out multiple reps and sets at the gym \u2013 unless you\u2019re working out with me. \ud83d\ude09<\/p>\n
It is an awesome measure of strength relative to your bodyweight. Not only is it tough, but the ultimate self-limiting\u00a0exercise and the best one for training your back and biceps.<\/p>\n
But here\u2019s the thing\u2026<\/p>\n
When you start a new strength program, traditionally the first back muscle targeted is the latissmus dorsi in a seated position<\/strong>.<\/p>\n (that’s the muscle you hit\u00a0using the lat pulldown machine.)<\/p>\n Don\u2019t you think we already sit enough these days?<\/p>\n \u201cYes KV\u201d \ud83d\ude09<\/em><\/p>\n So why sit during your workout?<\/p>\n The standard \u201cgo-to moves\u201d for training the upper body pull movement involve sitting down, which doesn\u2019t help you develop the core strength<\/strong> to perfect your pull ups.<\/p>\n And let\u2019s make this clear: pulling is not all about endless pull ups and chin ups.<\/p>\n Yes, it\u2019s a super compound exercise and has great value in a program, but you need to pull vertically and horizontally. <\/strong>Seated cable rows and lat pulldown are not enough.<\/p>\n Unfortunately, most programs don’t include\u00a0horizontal rows and the posture speaks for itself!<\/p>\n Over time, this ugly posture has evolved and is primarily a result of our daily lifestyle. I call it “computer syndrome” \u2013 your shoulders are so rounded (from sitting slumped at the computer) you could be mistaken for the hunchback of Notre Dame. Not a sexy look.<\/p>\n \u201cHow can I fix my ugly posture, KV?\u201d<\/strong><\/em><\/p>\n To avoid this epidemic, it is critical to incorporate exercises that focus on the rhomboids and trapezius, particularly the middle and lower fibers.<\/strong> These middle and lower traps help to pull the shoulder blade down and back, opening up your chest and improving your appearance.<\/p>\n Use an exercise ratio of 3:1<\/strong> (pull exercise:push exercise) to correct rounded shoulder posture.<\/p>\n For example, for every one \u201cpush\u201d exercise in a program, you program three \u201cpull\u201d exercises. Makes sense, right?<\/p>\n Here’s a 3 stage exercise progression formula you need to use:<\/p>\n 1. Shoulder mobility (improving your range of motion)<\/p>\n 2. Scapular stability (stabilizing the shoulder blade)<\/p>\n 3. Strengthening your pull with the most effective exercises.<\/p>\n Today’s physical challenge is tough. How many chin ups can you do? (That’s with your palms facing you)<\/p>\n I suspect you don’t have a chin-up bar in your house. No worries. I don’t have one either. Unfortunately it just doesn’t go with the decoration in my apartment. \ud83d\ude09<\/p>\n If you know it\u2019s zero chin ups for you, then let’s set a goal to get you to the chin-up bar.<\/p>\n I used to score zero too. Even if you can do numerous reps of chin ups, now is a chance to perfect your form. I suggest you start at Level One and progress your way to the chin-up bar.<\/p>\n Here’s another test you can do is much less strenuous.<\/strong> The Shoulder Mobility Reach Test assesses the range of motion in your shoulder, your postural control and core stability.<\/p>\n Try It: First, determine the length of your hand by measuring from the wrist (distal crease) to longest fingertip. Make a fist with both hands, fingers inside your fist. Simultaneously reach one fist behind your back and the other behind the neck. Try to get your fists as close to one another as you can. Make sure the motion is smooth and the fists remain closed.<\/p>\n Measure the distance between the two closest points of the hands in both directions and compare to your hand width. Ideally, the distance between your fists should be less than your hand length.<\/p>\n The biggest problem with training pull movements with only your bodyweight comes when you have limited equipment. It’s not like doing a squat, push up or plank.<\/p>\n Ideally, access to a gym is helpful to train your back. It’s not essential – but you do need home equipment. A resistance band, a dumbbell, TRX or Equalizer (as shown below) is plenty. Don’t worry, this stuff doesn’t take up space – trust me it all fits in my apartment!<\/p>\n \u00a0This is hands down one of the best exercises for improving your shoulder mobility. It’s way harder than it looks, so keep practicing and work within your range of motion.<\/p>\n \u00a0The Movement<\/strong><\/p>\n – Stand with your back against a wall. Your feet should be 6 inches away from the wall and your butt, upper back, and head should all be in contact with the wall at all times in the exercise.<\/p>\n – Stick your hands up overhead. Try to keep your shoulders, elbows, and wrists in contact with the wall at all times.<\/p>\n – Slide your arms down the wall and tuck your elbows into your sides. This should bring your shoulder blades down and together.<\/p>\n – You should feel a strong contraction in the muscles between your shoulder blades as well as the shoulder muscles.<\/p>\n – From the bottom position, try to slowly slide your arms up until they are straight and in a “stick-em up” position. Try to keep everything in contact with the wall.<\/p>\n Common Mistakes:<\/strong><\/p>\n – Keep your core muscles engaged throughout the exercise<\/p>\n – Try to keep everything in contact with the wall<\/p>\n – Each week, your goal is to improve your range of motion, shoulder mobility and postural control<\/p>\n Do 2-3 sets of 10 reps. Remember, make sure you do it before training your back.<\/p>\n This is a great exercise to get started on to correct the rounded shoulder posture. It activates the muscles that retract your shoulders, as well as core stabilizers. Looks easy, right? Get a very light resistance band to start with. You’ll be surprised.<\/p>\n The Movement<\/strong><\/p>\n – Stand with feet shoulder width apart, holding a band slightly above eye level<\/p>\n – Squeeze your shoulder blades down and back, while pulling your hands apart horizontally<\/p>\n – Pull the band until it touches your chest<\/p>\n – Return to the starting position<\/p>\n Common Mistakes To Avoid:<\/p>\n – Engage your core throughout the movement and keep your chest up<\/p>\n – Keep your elbows slightly bent<\/p>\n Are you ready for the next level?<\/strong> Aim to comfortably do 15-20 reps, 3 sets before moving to the next stage. Instead of using a heavier band to make it challenging, aim to do more reps because if the band is too hard, you’ll compromise your form and use the wrong muscles groups.<\/p>\n A great variation to target your lats while keeping your glutes and core activated. No bulky machines necessary. Remember, no more sitting at the gym!<\/p>\n The Movement<\/strong><\/p>\n – Start in kneeling position, facing the band anchor point or high pulley cable machine.\u00a0 Hold both handles with arms fully extended with your palms facing the floor.<\/p>\n – Begin by pulling the cables down, bending your arms, until the elbows past your torso.<\/p>\n – Think to squeeze your shoulder blades down and back and push your chest out just slightly.<\/p>\n – Pause briefly, return to the start position and repeat for the prescribed number of reps.<\/p>\n Common Mistakes To Avoid: <\/strong><\/p>\n – Try not to arch your back. Keep your abdominals tight throughout the movement.<\/p>\n – Palms facing down throughout the movement.<\/p>\n Ready for the Next Level?<\/strong>\u00a0Give yourself at least 4 weeks on this level. Once you learn the movement and can do 3-4 sets of 12-15 reps, drop the number of reps to 8 and increase the resistance. If you’re at the gym, the cable machine is perfect to use.<\/p>\n This cool variation is the perfect progression to prepare you rock a chin up. Using only your bodyweight as resistance, this movement will take you to the next level.<\/p>\n The Movement<\/strong><\/p>\n – Slide between the bars and grip it neutral and overhand, with your hands shoulder width apart.<\/p>\n – You must set your body in a plank position, straight line from neck to ankles with only your heels on the floor.<\/p>\n – Hang with your arms straight, shoulder blades retracted. Pull your chest to the bar, return to the starting position and repeat.<\/p>\n Mistakes To Avoid:<\/strong><\/p>\n – Make sure you keep your body in a straight line throughout the movement.<\/p>\n Are you ready for the Next Level? <\/strong>When you can do 3-4 sets of 15-20 reps of the inverted row, you’re ready to tackle the next level. Give yourself at least 4-6 weeks minimum.<\/p>\n Here we are. it’s serious chin-up time. Let’s do it! This particular exercise involves an eccentric contraction that will help your functional, neuromuscular and physiological strength.<\/p>\n Just a warning, the first time you do this you’ll probably be sore 24-48 hours after.<\/p>\n![\"rhomboids\"](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/rhomboids.jpg\")
<\/a><\/p>\nThe Right Ratio of Exercises<\/h3>\n
HERE\u2019S A CHALLENGE FOR YOU<\/h2>\n
<\/a> <\/a><\/p>\n#1 Problem with Pull Exercises<\/h2>\n
WARM UP EXERCISE: STICK UPS<\/h2>\n
<\/a><\/p>\nLEVEL ONE: Band Pull Apart<\/strong><\/h2>\n
<\/a><\/p>\nLEVEL TWO: Kneeling Lat Pulldown<\/strong><\/h2>\n
<\/a> <\/a><\/p>\nLEVEL THREE: Inverted Row (Equalizer, TRX)<\/strong><\/h2>\n
<\/a> <\/a><\/p>\nLEVEL FOUR: Negative Chin Ups and Pull UP<\/strong><\/h2>\n