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pullups

Bar pull-ups: tips and perks

Increase your back strength with bar pull-ups. Here’s how to get it right.

A strong back is integral to a strong, high functioning, lean body, and pull-ups are like a laser pointer for your flip side. They’re also bloody tough.

“Pull-ups are one of the toughest bodyweight exercises you can do and they do take a long time to master,” says  PT and founder of business KE Fitness Kris Etheridge.

Yet beginners who withstand the burn will witness rapid gains. “You’re going to have to be patient, but you should be improving in strength each week when you first start out.” Etheridge advises strengthening your biceps and upper back using the assisted pull-up/chin-up machine, lat pull-down machine and seated row machine. “If you don’t have access to these machines, a great way to work on your chin-ups or pull-ups is to loop a large power band (a thick circular rubber band) over a chin-up bar and put one of your feet in it,” Etheridge says. “This will help lift some of your body weight. As you get better, you can change to lighter bands until you’re achieving this all on your own.” When performing pull-ups, remember to use your lats (the broadest muscle on your back) and not just your arms.

Perks: “Pull-ups target the upper back, particularly the lats, and also work the biceps and abdominals,” Etheridge says. Not only will pull-ups become easier the more you practise due to the increased muscle you’re producing in conjunction with a loss of body fat, but these will also help for advancing in other exercises. “Having a strong upper back will allow you to progress to more challenging exercises like Olympic lifting,” Etheridge says. 

Injury insurance:  If you’re overweight, be careful not to overdo this exercise at the start, as pull-ups are very demanding. Generally speaking, the bigger you are, the more difficult you will find pull-ups as you have more weight to lift. There’s a reason most rock climbers are lean after all! If you have shoulder, upper back or neck injuries, ask a professional if pull-ups are an appropriate exercise for your needs. 

Pull-up challenge

Instructions: Emphasising the correct technique, INCLUDE PULL-UPS IN YOUR WORKOUT TWO TO THREE TIMES PER WEEK.

Week one–two – Using the heavy power band, perform two sets of 15 reps.

Week three–four – Change to the moderate strength resistance band, and perform three sets of eight reps.

Week five – Reduce the resistance to the light band and perform four sets of three reps.

Week six – Perform three sets of three reps of negative pull-ups. Here you’re avoiding the pulling up phase and just doing the lowering movement without a band to help. It should take you three to five seconds to lower, and the slower, the better! 

Once you can perform the above comfortably, you’re ready to try the real thing!

Looking for more upper body workouts? Try this toning upper body workout.

 

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Bar pull-ups: tips and perks

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siliva

Getting to know Silvia Kramska

Getting to know Silvia Kramska

Think owning your own business takes grit? Multiply that by two, add the gruelling training demanded by fitness competitions and you have an idea of life for Silvia Kramska, founder ofOpen to Play clean protein and Real Food Organic Nutrition. A qualified nutritionist and strength and conditioning coach, Kramska shares her formula for keeping a balance amid apparent chaos.

I have always been part of an active environment centred on wellness. I started to play tennis when I was five years old and continued to play professionally until I was 17. I lost my way health-wise for a while after that, so when I moved to Melbourne I promised myself that I would work in an area that truly makes me happy.

My Open To Play protein business came about when I was prepping for my first fitness competition; I couldn’t find a clean, simple and healthy protein anywhere. I figured there must be other people struggling with the same issue and so I decided to create my own.

I’m proud to say that Open To Play proteins are now one of the cleanest products on the market. The products are designed to be a healthy addition to anyone’s diet – they’re all natural, have only three pure ingredients (including grass-fed whey), and are lactose and gluten free. 

I wanted to make sure the proteins were suitable for anyone no matter their age, gender or activity level. Natural protein can supplement your regular diet, assist in your recovery after exercise and can help support growth and repair of your muscles.

My everyday nutrition is very balanced. I love to start my day with lemon water and I place a lot of focus on the quality of the foods that are going into my body. I eat organically wherever possible and I don’t eat gluten or processed sugars.

I do enjoy my pancakes once a week, on the weekends. I think it’s important that your daily nutrition isn’t causing you stress and to accept that you won’t get it perfect every day.

My current training regimen reflects my off-season preparation and I am focusing on growing my upper body for competition. I am doing heavy upper-body sessions three times per week, and three leg sessions per week focusing on glute development. 

I like to incorporate at least two HIIT sessions per week into my training program depending on my energy levels. I always make sure I listen to my body and rest when I need it. 

I manage stress by soaking in a magnesium salt bath every single night. I also love taking time out to just relax at home, or head to the beach during summer with a good book. 

I wake up early every day because I like to get a training session in while everyone else is still in bed. I then head over to my café and help to set it up for the day, get my team motivated and post on my social media accounts. After work I will normally fit in another gym session and in the evening I make time for family and friends. 

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Getting to know Silvia Kramska

Posted in Bodybuilding, Fitness Equipment, Nutrition, Training Methods, Weight loss, Weight TrainingComments Off on Getting to know Silvia Kramska


Paige Hathaway

5 hours 44 minutes ago

👉🏼 Don’t make it your goal to be fit....
Make it your goal to be disciplined and being fit will follow. Being fit reflects hard work, you can’t obtain it without patience, passion and practice. You can’t inherit it.. You can’t borrow it.. You can’t hold on to it without constant dedication. Exercise to be the best version of YOU!! Eat to be healthy and nourish your body. Along the way.. Ignore the haters, the doubters, the nay-sayers and the unhealthy examples that were once feeding you. Always remember the same water that softens the potato, hardens the egg. It’s about what you’re made of! Let self motivation run through your veins... Now let’s do this! 😤

Paige Hathaway

1 day 4 hours ago

For me, my motivation comes from within.
I am a non-stop learner, non-stop experimenter, non-stop quencher of my curiosities, and a non-stop yearner to become better as a person. Life is about finding your passion and living within that dream! My passion is to improve the lives of others, by giving people the tools to boost their self-confidence, to learn how to live a healthy lifestyle and to chase their own dreams without the thought of fear or failure. My motivation comes from within but is boosted by my surroundings. You are who and what you surround yourself with. So hang around people who make you hungry for life, touch your heart and nourish your soul. Ultimately you are who you choose to be. You are not what happened to you in the past.. so let go. YOU ARE NOW! You are in this very moment. What will you do with it.. Who will you choose to become..

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