The Chin-Up Negative is just a variation of the chin-up but it is a great tool for bridging the strength gap to achieve your first Chin-Up. The eccentric portion (or negative) is the lower phase of the lift. Normally we are 20-30% stronger during this phase, you can normally lower under control more than you can lift. If we focus on utilising this extra strength during this portion, we can get stronger overall which can transfer to the pulling up part too! This one requires a decent level of strength already to keep good control and the eccentric phase is the part that makes us sore so expect this one to be really tough and taxing afterwards if you give it a try.
The modified candlestick is an advanced core variation similar to exercises like the plank. It trains your core as it functions to brace and maintain a solid and stable spine. As you lower yourself under control towards the bench, you drastically increase the demand to stay tight making the exercise exponentially more difficult. This variation focuses on holding that isometric contraction as you change your body angle. This one is really tough and often performing 2-5 really controlled reps is enough to give you a good hit for the core.
In this week’s short blog I’ll share 5 tips to maintain your strength and muscle from home.
As many of us don’t have access to the gym right now, I’ve prepared these strategies to help you maintain your strength and muscle over the coming weeks. Who knows, we might even get stronger or fitter in the process. We must use this time as an opportunity, don’t worry that you might not be able to do your favourite barbells lifts. These tips will help you potentially avoid injury, avoid losing your hard-earned muscle and strength and might develop a bit of athleticism and functional strength in the process. The Incline Bench Dumbbell Row is a great alternative to seated or chest support row machines if you gym is lacking or you are struggling to get on the kit. With the chest supported on the bench, you are generally able to work the pulling muscles of the upper back and arms more effectively than when you use other bent over, less supported variations. Key muscle groups here are the lats, rhomboids, biceps and other musculature around the shoulder blade and upper back. It is a fairly simple exercise and may be a good way to get upper body pulling down for those who are struggling with positioning and body alignment as they are new to the gym.
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AuthorAllan Young is a Personal Trainer and coach educator in Glasgow who operates Strength Coach Glasgow and is a 4x Scottish Champion Olympic Weightlifter. Archives
March 2021
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