My current challenge is to do an unassisted one arm pull up. I’m a long way off. I can only do assisted with a band or by holding the other hand (pictured here).
On the day of this challenge, my plan was to train back and I needed to do some one arm pull ups anyways. I figured I could throw in a burpee and do 25 one arm pull ups per side, why not? Sounded like a good idea at the time.
‘hmmm, her pull up bar isn’t very high so she doesn’t have to jump too much….’
‘hmm, she’s assisting herself with the other arm so ‘technically it’s NOT a one arm pull up….’
For me, this was a challenge that got me sick to my stomach at the thought of it. It pushed me out of my comfort zone. It’s going to get me closer to my goal of an unassisted one arm pull up eventually. Anyone can sit at their computer and criticize. I’m all about getting out there and trying stuff.
Oh ya, don’t plan an intervention for me, I’m just fine. Just a few one arm pull up battle scars ==>
Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with a side of brown rice and steamed veggies.
Nutritional Analysis: One serving equals: 392 calories, 19g fat, 2.6g carbohydrate, .2g fiber, and 38g protein.
Are you doing crunches like this one pictured on the left? Does it bother your back? Did you know that this is one of the least effective ways to train your core? It puts lots of load on the spine and often leads to back soreness and even injury.
I turned to my friend, ‘Exercise for Injury’ Guru, Rick Kaselj to help tweak the crunch or sit up to make it safe. Here are his tips:
The goal is to work the abdominal area. In the sit up pictured above, the hip flexors are worked more than anything. As well, the spinal erectors are also engaged when you keep the back flat in the sit up.
To ease the engagement of the hip flexors, bent one leg. Place one hand underneath the low back to ensure that you maintain a proper pelvic tilt and curve of the spine. Maintain contact with the hand at all times. This ensures that you’ll keep a curve in the spine to ease the engagement of the spinal erectors. In other words, actively press the spine into the hand that’s on the floor. Think about pressing your belly button into the floor.
The other hand is placed at the base of her neck to support her head. This helps to keep the head in alignment with the spine. Try not to jam the chin into the chest. Keep the gaze upwards.
Start off by lifting just the head off the mat and then returning it to the floor under control. This works the rectus abdominal area, the ‘six pack’ that most want to work.
You can make it more difficult by lifting up a little bit higher so that the shoulder blades come off a the ground. You can increase intensity by holding for a second or two at the top of the movement and then return to the floor slowly.
My Canadian friend, Rick Kaselj gives all the Challenge Workouts readers the best ab exercises to prevent back pain.
-do a ‘get up’ or a high plank to low plank position (5 per side) -do a slow mountain climber (5 per side) -T plank (10 per side)
First up, make sure you’re AT THE PULL UP BAR. I know this sounds silly, but don’t go to the assisted pull up machine, go to the pull up bar and grab yourself a band or bench to help you.
Then work on the negative of the one arm pull up (or two arm pull up if that’s what your goal is). The negative phase of the movement is actually the strength building phase.
I’m working to master the one arm pull up from a free hang. What’s YOUR challenge? Use the comment section below and tell us what you’re working on and any tips to help you get there.
My pal and fellow Canadian, Rick Kaselj has some suggestions on how to keep the back limber and pain free when doing lots of back work. Check out what he has to say here:
The next stretch is for the back. The difference between this stretch and the one previous is that with this stretch, you want to drop the hips to decompress the back. Hold the stretch for 15 seconds.
If the stretch feels good, only do it 3-5 at a time, or 10 total through the day. This will increase mobility and flexibility through out the back and shoulders.
The views and opinions expressed on this blog are purely my own as the blog owner and fitness professional. I will only endorse products or services that I believe, based on my expertise, are worthy of such endorsement regardless of any commissions I may be offered. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer or provider.
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