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Chin Up Old Boy!
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I have tried planches and must give them another go, I found the balance hard and might try them on pushup bars in the future. I do front levers a bit which I like, and back levers though they are harder to get out of if you overdo them! Gives you a whole new appreciation of what Olympic gymnasts can do.Do you ever do any gymnastic hold stuff?
Planches or owt?
"Skinning the cat" is a nice movement, I do it on rings but also on static bars, if you stick your legs out in the front & back positions you can train the front & back levers and it is more fun.
Hope to be able for more in the new year, have to lose a fair bit of fat but will still be eating like a pig over winter to keep my immune system up. I have been laying off shoulder work since it was dodgy for a while, but have handstand pushups as a goal, and a decent front lever.0 -
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Forgot about the L-sits, I do them quite a bit, but not on paralletes or pushup stands, just hold a L-sit on a chinup bar while doing chins/pullups. It is easier to get progressions like this as you can angle your feet just slightly, or coming towards the end of you reps you can let your feet down, or just stick one leg out or have bent knees etc. There is a stairs I use and I can hold a L-sit on the banisters at the top. Being flexible is a issue, I have to start stretching more so I can hold onto my toes in a L-sit on the ground, I find pistols hard since I cannot stick my foot out straight. I did see this exercise on a gymnastics site, called "shrimps"I also want to work L-sits but I will need to make some paralattes as my arse is too big to successfully hand support.:(
This gets rid of the flexibility problem of normal pistols
they guy in the video also saidThe shrimp can also be weighted and as a head to head comparison, the pistol is much, much, easier. Also, this is not the hardest variation. There is the Elite Shrimp Variation I hadnt shared yet. I have seen people with the ability to do 30-50 pistols per leg werent able to do even one Advanced Shrimp, even after training for it a while.
Knowing your log numbers you should find it easy. First time I saw it I thought WTF! mental stuff. I think I was doing it on my rings before I even had the support hold or dips. To the layman it visually looks more impressive than a front lever but is FAR easier. Certainly warm up the shoulders beforehand, and keep nicely tucked which makes it easier, progress at first- i.e. do not go the full way over, make sure you have the technique to roll back perfected -I find it is more technique than strength, you can use momentum to roll.Is "skinning the cat" hard? Do you need really good flexibility to do it? Any things to be aware of?
The difficulty on the bar is getting your feet past it, do not wear runners as the bulk of them can catch the bar, and the rubber will not slip past, socks are probably better than barefeet as they should slide past. Rings are better as there is no bar to hit the feet. That is the main danger, being trapped upside down. I do them on ropes attached to the bar, you could get a couple of strong towels draped over the bar, this way the bar is not in the way and you are closer to the ground, also will work your forearms/grip a lot more.I always wanted to try it but the pull up/chin up bar is about 9 foot off the ground. I'm afraid that I'll fall off and do myself damage by landing on my head.0 -
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Morning
- Chinups
x16 BW
Evening- Neutral Grip Pullups
x19 BW
- One Arm Hangs
2x6sec each side
- Wide Parallel Dips
x20 BW
- Dumbbell Press
x16 22kg
- Front Lever Pulls on Ropes
x4 BW
x5 BW
x7 BW
x5 BW
These are also similar to
Ice Cream Makers0 - Chinups
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hi
I got my rings at http://www.ringtraining.com/shop/ the "pro" one have a DVD, since then they have had a few newer versions and I really like the look of their new ones. The new ones have different textures on various areas. It has a new buckle system which is quick to put on, it looked dodgy to me at first but then I saw you can bypass it and use it like the old ones. It also has printed measurements on the webbing so you know they are equal heights. They sound like minor things but they would be good to have. He also has a comparison list of the rings.
http://www.ringtraining.com/articles/compare-gymnastics-rings.html
Irish lifting also sell rings, they look like the last 2 rings on the right on the comparison page.
For bands the ones I see recommended ALL the time are iron woody bands.
http://www.ironwoodyfitness.com/fitness-bands.php I use mountain bike inner tubes myself!
Both rings & bands come from the US so you are liable for VAT on them, I get stuff sent to my workplace which rarely gets caught, I figure they presume it is for work use and the VAT would be claimed back. You can find places in the UK or EU selling them but it is often more expensive, even if you were stung for the VAT & paying full delivery.
There was a thread on making rings here http://wwww.boards.ie/vbulletin/showthread.php?threadid=2055458383
The video with the bands on the rings is interesting. I had thought of hanging weights from the rings to stabilise them, I am wondering if this method could actually be making it easier, keeping the rings stable is a workout in itself, when you get them first you will find it very tough just to keep a support hold.
I expect he has a lot of force from the bands so he is actively pulling inwards a lot, so it could be easier stability wise (which can be desirable) but actively forcing you to pull all the time.0 -
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Goals are just lose my gut and maintain the muscle I have and add a little more, all with minimum effort/time and still enjoy the workouts.I don't know what your goal is.
My training is quite haphazard, I will often do negatives if I expect to be out of action for a few days after (i.e. on drinking binge..:o)You could do your negatives on separate days,
it would make your training a lot more efficient.
TBH Often when I do negatives it is simply because I am too tired or hungover to give it my all on normal reps. I find doing negatives extremely easy, and it is very easy to over do them. I prefer single sets and doing normal reps first is just sort of like doing a warm up before the negatives.
When you say "more efficient" do you mean time wise per week? i.e. I have considered trying very heavy negative only workouts once a week. Or do you mean more efficient overall, i.e. per year strength/size gains. Do you do much negative work yourself? have you any good links about it, I have found quite little other than the same old stuff repeated, like these http://www.bodybuilding.com/fun/bbinfo.php?page=NegativeReps
this study was very interesting though http://www.rpfit.com/pdf/Negative_Case_Study.pdf
I tried in the past (when lighter!) and could hold them better, maybe only a second, now I do it but I am not fully straight. I am doing the odd tucked front lever and doing straight arm isometric work, pressing on my legs and pulling on my knees. You should give tucked lever pulls a go,Do you try static holds ever?
If so, How long can you hold a front lever for?
I was trying them out straight but it is too hard, but on ropes it is easier as you are not so far back. www.beastskills.com would have progressions listed. That video was posted by a gymnastics coach who said.
http://gymnasticbodies.com/forum/viewtopic.php?t=317Front lever pulls are an upper body multi-plane pulling exercise that simultaneously combines pull-up, rowing and static strength elements. In my opinion this movement (and all its evil variations ) is far superior to simple pull-ups and should be a staple in all gymnastic conditioning programs.
For someone who is in reasonable gymnastics shape, front lever pulls are primarily a core strength exercise; working every part of the core from the bottom of the sternum to the lowest low abs as well as the lower back. For everyone else, they seem to affect nearly every other part of the upper body as well. The arms cramp from being under constant tension in a bent arm position for most of the time. People with tight shoulders will especially dislike front lever pulls; however front lever pulls are often the very medicine to help address this issue for them. Their shoulder girdle, normally so strong during uni-directional movements like pull-ups, is now pushed far outside its comfort range and forced to be both strong and flexible at the same time.
To execute a front lever pull, begin at the top of a pull-up with your chin over the bar. The arms will obviously be fully bent with the body hanging and legs tightly extended. From this position, strive to push your shoulders far back behind your hands as you lift the hips to horizontal. As the body lifts up in the front, the head should be neutral and the back flat with no pike in the hips. The elbows must completely lock each time at the horizontal position. From the front lever position, return the chin over the bar by dropping the hips and pulling back up with the arms. Make sure to fully complete each rep by bringing the feet back directly under you at the end of each rep; do not allow the feet to remain forward when the chin is over the bar. For those who seeking to maximize this movement, it is especially beneficial to attempt to pull the feet slightly behind you at the end of each rep.
Rest, or pause, during the set only in the chin-over-the-bar position.
Many people will find it quite difficult to maintain a fully extended body, and will seek to allow the body to pike as they lean back into the front lever. This is incorrect and something that you should not permit; the body should remain completely straight and tight at all times. If you continue to have difficulty in maintaining a straight body, try performing the movement a little faster until you have built up the necessary strength.
The intensity of the exercise can be increased by either slowing down the movement or adding weight at the ankles. The best weighted front lever pulls I have seen are with an additional 25lb plate hanging on the ankles.
Yours in Fitness,
Coach Sommer0 -
Morning
- Ring Dips
x10 BW
x8 BW+40kg, negatives
Evening- Chinups
x17 BW
here is a picture of DIY ironmind "eagle loops"
I folded the webbing over itself to suit my own fingers (it is not symmetrical) I then heated a nail and drove it through the webbing and then bolted the webbing together with a bolt and washers. Note in the upper left the picture shows that it is not folded over itself straight, it has a sort of half loop, I thought the originals had this but now I am not so sure. I was posting this for a guy on another forum so may as well here too.
http://ironmind-store.com/Eagle-Loops153-pair/productinfo/1237/Eagle Loops transform things like deadlifts and pull-ups into finger strengthening moves par excellence--basic training not just for grip specialists but absolutely essential for martial artists, rock climbers and everyone else who needs what we call open hand strength. You just hitch them over a chinning bar, doing pull-ups or hanging for time; or connect them to a bar or loading pin for deadlifts, rows, and static holds. Be inventive: you can use them for sled or tuck pulling, for example. Our Eagle Loops are designed to train any combination of fingers, except your thumbs.0 - Ring Dips
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https://www.youtube.com/watch?v=T-TpLJYJU5o
https://www.youtube.com/watch?v=Dpgn6eRtsdw
https://www.youtube.com/watch?v=5EJtZsA43vI
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https://www.youtube.com/watch?v=xe0Z-g8RumM
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