As 2019 comes to a close, let’s take a look back at our most popular and impactful articles of the year. These posts sparked conversation, challenged the norm, and offered practical strategies to help you train smarter. Here are the top 10, plus a bonus: 1. Heavy Hip Thrusts Are Dangerous One of the most…
That’s 15-year-old Joseph struggling with chin-ups in the first part of the video. The second part shows the results of just five sessions of eccentric training. So how did we improve his performance? Take a look at his program: A1. Mid-Grip Barbell Bench Press: 5 x 5 @ 5-0-X-0, 90sA2. Standing Rope Face Pull: 4…
Chin-ups are one of the toughest upper-body exercises—especially for women. In fact, the average number of chin-ups a female can perform is zero. Why is that? Sure, a lack of strength and excess body fat are common culprits, but the biggest limiting factor is often perception. Many women believe they can’t do a chin-up… and…
For several weeks now, 15-year-old Joseph has been working hard on hanging-band squats and assisted chin-ups. Friday night he was able to see what effect that type of training has had. After working up to 45 pounds per side on hanging-band squats, he was ready for conventional squats with the “big plates.” No problem! Now,…
Paused reps can be a game-changer in your training. By deliberately stopping at key points during a lift, you reduce momentum, reinforce proper technique, and dramatically increase muscular tension. In the case of chin-ups, pausing at the bottom not only reduces cheating, but also provides a brief decompression for the spine and shoulders—something many lifters…
The lean-away chin-up is a great exercise not only for your lats and biceps but also for the subscapularis, serratus anterior, triceps—and believe it or not, the abdominals. Yes, a strong contribution from the abdominals is required to stabilize the core during lean-away chin-ups, especially when additional loading is used. It’s not uncommon to hear…
Thick-bar training can be useful for martial artists—just don’t overdo it. It has the potential to cause tendinitis if used too frequently. Sixteen-year-old Aiden is preparing for the Nationals next month in karate. Here he is performing weighted, semi-supinated chin-ups using a thick bar. To learn how to set this up on your power rack,…
When Jessica first came to me, she couldn’t do a single chin-up — let alone a pull-up. Fast forward to today, and that’s no longer the case! With the right progressions, smart programming, and consistent effort, Jessica went from zero to hero on the pull-up bar. Check out her impressive transformation and learn exactly how…
For years we’ve been told to avoid behind-the-neck pulldowns and pull-ups. They place tremendous stress on the shoulders when lifting a heavy load with the humeri abducted and in a position of maximum external rotation. It’s a problem waiting to happen. Furthermore, it’s not a natural movement. We’re not really meant to pull things behind…
The ability to perform a proper chin-up—grabbing an overhead bar and pulling yourself up until your chin clears it—is a struggle for many. Some see it as impossible, but with the right training approach, reaching 20 chin-ups is an attainable goal. Here’s how to do it. The Key Factors for Chin-Up Success 1. Body Weight…