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I sincerely hope that these posts on a movement that many desire to do  are helping you in your pursuit of your first chin up or to improve your technique. They may also make your form more efficient and possibly move on into advanced versions such as weighted chins and the one arm versions. The last few posts goals have been to help you prepare for this week’s concept which if you apply, will result in you ending up stronger than before as soon as you put them to work. Now although you will end up stronger, it doesn’t mean that you will end up doing this move for reps or at all today. (It can though) It will however result in you being the closer than before though!

This concept  that today’s post is about is  irradiation. Which involves you better stabilizing your body and making strength gains as a result of using it.

iridiation

The following few paragraphs will give you a brief lesson on how to utilize this phenomenon to better build strength and how to apply that to your chin-up work. with the end goal of getting your first or improving your chin-up technique! These points are breathing, planks for learning how to create force,the ab brace and many more, without further ado let’s get to it!

1.Breathing:
Generating strength and increasing force can be amplified by using the proper breathing techniques. The diaphragm when used well stabilizes the spine and fires the deep core muscles resulting in greater force production in your pull-up work. On this movement pattern you will want to get a good breath in on the bottom of the move and exhale on the way up with a hiss, grunt or blow out hard as if you were trying to blow out candles. Watch the video below to learn more about this strength enhancing technique:

2. Planking for tension generation and or greater force:

After you have learned this vital component of strength of breathing you will want to learn how to produce tension. Tension is the foundation for generating force, power and efficient movement. This is simple to do and is done easily in a plank position, especially if you have a friend to train with. Get in a good plank position. (No saggy back or butt lift)

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(Try again!)

Start by squeezing your feet together, then tighten your legs, squeeze your abs as if you were about to get kicked. (Your partner can help you with that, gently of course.) Clench your glutes, (if you do this right you will get a wedgey.) Finally push your hands and feet down into the floor to generate more tension. (You will know it, if you have it!)


wpid-20150910_082837.jpg                                                                       (Yeah dawg, there you go!)

3. Core brace:
When I first started training others the thought about using your abs was to pull in your belly button in. Then research found that if you do that draw in maneuver, that you double the spinal load and actually make yourself weaker as a result of it. Instead of drawing in to increase stability, you will want to brace as if you were about to get socked in the gut. As stated above in the plank paragraph.

4. Leg and glute squeeze:

As you may be aware power starts from the floor and is expressed in other parts of the body. A good example of this is the push-press, which starts in a wheel drive with hip extension and then ends up moving the load up into the air. This wonderful phenomenon however is not seen in pull-ups which are an open chain exercise (feet not on the floor) which makes it a harder movement as a result. So how can we get this effect of the legs to assist our upper pulling and make us better at pull-ups? The answer is the principle that I stated earlier, Irradiation. If you recall it is known to make its user stronger by using our central nervous system.

However, we can use your lower half to perform better at this movement. So when you set up on the bar, squeeze your legs together and squeeze your glutes as if you were trying to create a diamond in between them. Then imagine as if you were pulling the bar towards you. Hello increased strength!!!!!

5. Grip: 
Grip is a highly neurological action, in fact when a baby is born; they can breathe, poop, eat and grip things. Grip is also very much involved with creating muscular tension and making your strength work more effective. So in your pull-up/chin-up work choke the bar as if you hated it (you just may) and imagine trying to break it half.

6.Acceleration: 

we all have sticking points in our movements form squats to deads and every other move strength move. A good way to deal with this is to simply blast or accelerate through this challenging part of the move. It could be on the bottom, mid-way or so-on. Just know yourself and use this concept as needed!

Experimenting and trying out these different concepts can be vital in achieving your first or multiple pull-ups. Practice these concepts slowly, adding in one every session or every other and own the technique as you do you will continue to progress in your training and never be bored as you do!

Next week we will discuss programming and a few regressions and progressions to use to earn this coveted movement pattern that is closer than you think!

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