posted on December 29, 2020
Happy Holidays my friends!
During December the members and staff of UF had a Challenge to see how many Chin/Pull-ups you can total for the month. The sheer word pull-up runs chills down the spine to many as they flash back to middle school P.E. as a gym teacher in questionable length shorts blows a whistle and shouts at you. Well have no fear, CeJ is here with 5 variations to help build you up to overcome your fears and frustrations of Chins/Pull-ups.
1) Band Assisted on Rack: Set any band on the J Hooks of the rack (make sure the Js are set tight and won’t fold in). Carefully step on the Band and grab the bar. The band will assist you a lot at the bottom and just a tad at the top. Always work great technique and full range of motion to engrain movement patterns.
2)Band Assisted on Bar: Similar to the movement above but now the band is attached to the bar and you can either put your knee or foot in the band. Foot will give you more assistance, knee will give you less.
3) Eccentric (Down Slow): Get up by jumping, climbing or just start at the top of your pull, with this movement, we just focus on the descent. Once at the top take 3-5 seconds down, control yourself to the bottom of your pull.
4) Isometric (Hold at Top): Similar to the movement above, now we are just holding ourself at the top position for as long and strong as we can.
5) Chain, Weighted, Band Resisted: Take your standard issue pull and now toss some resistance on. Still keep great form and give it hell.
Remember, any of these exercises can be modified and adapted to fit where you are in your wellness journey.
Video Demos are posted on our Instagram page, give em a peep!
Take your time with these and progress slow. You can do this with a positive attitude and a solid mindset. If you want a little push here and there, just let us know and we can get you there! If you have any questions, please let us know.