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RLCM Extract from eBook 11 - By Alex Corvo Level 2 Strength & Conditioning - This article is a continuation from "Easy To Train Strength Exercises". The first four training exercises discussed were Split Squats, Step Ups, One-Legged Calf Raises and Push Ups.
CHIN UPS -
MUSCLES WORKED
• Pectoralis major (chest), lat.dorsi (upper back), teres major (shoulder blade), posterior deltoid (rear shoulder) and biceps (arms).
METHOD OF EXECUTION
• bar held in an underhand grip (palms facing body) with hands shoulder width apart
• lifting commences with arm in a straight position, body directly under bar
• continue pulling body upward until chin clears the bar
• inhale during ascent and exhale during descent
• ensure that legs are kept in line with torso as much as possible and are not swung forward to assist in raising body upwards
SAFETY
• wrist straps may be used for athletes having difficulty gripping the bar because of poor forearm strength, or if the forearms are fatiguing before the upper back muscles.
LEVELS OF DIFFICULTY
• athlete bends legs with a spotter holding both ankles. The athlete can extend legs towards spotter to assist in performing the chin up
• once the athlete can perform a number of repetitions comfortably using the previous method, the next progression involves the spotter holding just the ankle, with the other leg kept in a straight position
• the next progression involves the spotter placing both hands around waist and only providing assistance through the "sticking" phases of the movement
• athletes requiring a load greater than their body weight may hold a dumbbell between the ankles while crossing their feet.
VARIATIONS
• narrow grip
• backward grip
• backward lean during the pull up action will place more lifting stress on the muscles of the lower pec (chest).
DIPS -
MUSCLES WORKED
• triceps, pec major (chest), anterior deltoid (front shoulder), serratus magnus (rib cage), biceps.
METHOD OF EXECUTION
• hands shoulder width apart, fingers pointing down
• begin with arms in a fully extended position
• descend in a controlled and smooth manner
• inhale during descent and exhale on ascent
• during ascent push upwards to straighten arms
• to maximise use of triceps keep torso upright throughout movement
IMPORTANT POINTS
• ensure a full range of motion by having forearms contact the upper arms in the bottom position • don't lock elbows out at top of movement to place the triceps under constant contraction
SAFETY
• don't bounce out of bottom position. This will lead to an increased risk of injury to the elbow joint......... Click here to order The Ultimate RLCM Resource on CD-ROMs with over 4000 pages of similar information |
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