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Tag Archives: chin-up

  • Crater Holes and Long Stares

    All over this country, from small towns to major cities, garage gym lifters are getting long stares and

    Custom Shot Loading Globe Strongman Dumbbell
    Jeff "T-Rex" Bankens: Liftin in Louisiana. Custom Strongman Dumbbell.

    quizzical looks from neighbors and passing children. The long winter is over and everyone is headed outside. Lifters are no exception.

    I have one customer who swings his Persian Meels on his apartment rooftop in New York City and another doing snatches with a custom strongman dumbbell off the bayous of Louisiana. From Marquette, Michigan to Muscle Beach, California lifters are hefting “odd ball stuff” in the great outdoors.

    Good for you.

    Let those poor timid souls shake their heads and wonder, “Why?”, thinking you are crazy. The fresh air fills your lungs with extra power. You are a lifter and you know that sunshine will give you Vitamin D and make you even stronger. Most of all, you are having fun.

    If you have never trained outside, then now is the time. Grab a pair of Indian Clubs, a stone ball, or your challenge dumbbell and lift in the grass.

    OUTDOOR WORKOUT

    Here is a quick outdoor workout. All you need is a stone, a chin-up bar or tree limb, those clubs and that dumbbell:

    Warm-up with light clubs: 5 Different Swings x 20 Reps, non-stop
    One Hand Dumbbell Clean & Press: Right Hand 5 x 3, then Left Hand 5 x 3
    One Hand Dumbbell Clean & Jerk (with a split): Right Hand 5 x 3, Left Hand 5 x 3
    (Try to get your split as low as possible.)
    Pick up your stone. Front Squat 5 reps, Walk with it around your house, when you are about to fall over, try to get 5 more Front Squats. Drop it. If you aren't back to where you started, then continue this process until you do get back.
    Chin-up/Pull-up Bar: 10 Chins, 10 Pull-ups, 10 Alternate Grip Pull-ups, 10 With the other Alternate Grip Position Pull-ups. If you can't get 10 reps, straight through, get as many as you can, rest and continue. Don't do cheater “kipping pull-ups”. Get your full range of motion and when you finish a set, hang, stretch, rotate your hips and work your abs and low back until everything is loose and relaxed. This will have you ready for your next workout.

    I hope you enjoyed this workout. It's one of my favorites.

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

  • Battleship Ready

    Ever been on a battleship?

    Manual Of Physical Training 1931: British Army British Army "Chin-Up" Training with Over Grip, Cross Grip, Under Grip and Oblique Grip.

     

    No wasted space.

     

    The coolest gym installation I've ever done was on a battleship. I wish I had written down the name.

     

    No wasted space. That pretty much sums up their weight room. I've had coaches and garage gym guys ask if a particular piece of equipment needed to bolted down to the floor, but the US Navy takes it to a whole new level. They weld their stuff down... and up... and sideways. Sometimes the piece is taken apart with pieces welded to the walls. It's crazy.

     

    http://atomicathletic.com/store/index.php/chin-up-pull-up-bar-wall-mounted-48-inch-length.html

     

    Garage Gyms Guys Take Notice

    Guess, what? The US Navy didn't invent that concept last week. The photo above is taken from the British Army Manual of Physical Training 1931. (I have the equivalent book for the Navy, but it doesn't have a sequence photo version of this exercise.  They minimized photo space...)  I spoke with a long time customer last week who mentioned that he was a Marine who spent a lot of time doing his strength training on various boats. For his garage gym he used the same concepts for economizing on space. In fact, he said that his chin-up bar was bolted to the OUTSIDE of his garage, so he could get maximum space all around AND above it. Clever.

    Look closely at the training in that sequence photo, you can tell that it's not just simple chin-ups and pull-ups. A seriously mounted, heavy duty chinning bar can be an awesome tool. It is certainly an under utilized tool in most gyms.

    The sequence photo shows: Over Grip, Under Grip, Cross Grip and Oblique Grip. The most complicated is the bottom sequence, which combines the 4 above concepts.
    Side travelling changing grip (Plate 22, Fig. 55)
    By means of a slight twist, turn the body forward to the left, quit the grasp of the beam with the right hand and seize it again with Under Grip on the same side of the beam and on the other side of the left hand. Take the next pace in a similar manner by turning the body backward, quitting with the left hand and again seizing the beam with the Over Grip, and so on.” (p. 73)

    Further variations, I am exhausted just reading all the variations, have the athlete variously doing a chin-up or a pull-up at different points in the sequence. Try each one, but make sure you have a seriously solid chinning bar. Mine is only 4 feet long, but by grabbing the side supports and can get a lot of training variations in on it.

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

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