pull-up training – Tony Gentilcore

The Missing Key to Conquering Your First Pullup: Stop Focusing on Eccentrics and Do This Instead

Shots have been fired.

Some people will read the title of this post and see what they want to see…

“…Tony G has lost his mind. He’s telling people that doing eccentric only pull-ups to help build their actual pull-up is wrong. He also hates kittens.”

Others will know better and actually continue reading.

The Missing Ingredient to Conquering Your First Pull-Up

I’d be remiss not to note that most competent programs designed to help people become pull-up badasses either emphasize or incorporate eccentric only variations.

Hell, one of the most baller programs out there (and one I reference often myself) – Meghan Callaway’s Ultimate Pull-Up Program (ahem, it’s its 3-year anniversary this week and it’s on sale for 50% OFF the regular price hint, hint, nudge, nudge) – incorporates a bevy of eccentric only pull-ups…

…among many, many other things.

I mean, it’s well established that the eccentric (or lowering) portion of any exercise is generally where a trainee is strongest, can handle the most load, and, potentially, leads to the most muscle growth.

All the above being the case, when it comes to BUILDING the pull-up, I still feel too many trainees (women AND men, mind you) miss the forest for the trees.

Despite it being an excellent choice, performing 5 to 10 lackluster eccentric only pull-ups week in and week out does not a pull-up make.

It’s akin to me posting a shirtless pic on my Match.com profile – and only a shirtless pic – and then underneath that pic typing…

…”come get it ladies.”

Sure, it may work in netting me a few dates.

But I doubt it.[footnote]It won’t[/footnote]

First of all: I’m a happily married man and don’t have a Match.com profile. It’s just a metaphor. But, coincidentally enough, I did meet my wife there…;o)

Second: I’d like to think my superior writing skills and uncanny wit was what won her over and led to us meeting for our first date four days after crossing paths digitally.

Third: In the age of Tinder, Bumble, and the litany of other dating apps at society’s disposal, do people even use Match.com anymore?

Where was I?

Right, what else to focus on other than eccentric only pull-ups.

Do More

I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough.

Most people will train their pull-up once, maybe twice per week.

This isn’t enough.

Pull-up badass, Artemis Scantalides, will often advocate a frequency of 4-5x per week.

However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number.

If you can’t even perform one this would be a daunting prospect to say the least.

That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

As in: A metric fuck ton (which is just a tad below a metric boat load) of pulling volume is undoubtedly going to result in some cool things happening.

I like to incorporate the following (hybrid) vertical pulling progressions when working with an individual working toward their first pull-up

1️⃣ Suspension Trainer Vertical Row Thingamabobber – Level 1

Trainee is allowed to use his or her’s feet to help push off the floor and to assist as much as needed.

2️⃣ Suspension Trainer Vertical Row Thingamabobber – Level 2

Legs straight (less help)

3️⃣ Suspension Trainer Vertical Row Thingamabobber – Level 3

Feet Elevated – more ROM.

4️⃣ BONUS: Rack Pull-Up

This is hands down one of my favorite accessory “pull-up builder” exercises (and upper back exercises in general).

I LOVE the lat stretch in the bottom position.

If someone is looking to conquer their first pull-up I’d be more inclined to include one of these exercises as part of EVERY training session aiming for 2-4 sets of 5-15 repetitions

The “easier” drills are assigned more sets and reps.
The “harder” drills are assigned less sets and reps.
Sick beats optional.

Ultimate Pull-Up Program & Ultimate Push-Up Program

All this week you can purchase Meghan Callaway’s Ultimate Pull-Up Program at 50% off the regular price. Meghan is one of the best coaches I know and this program is without hesitation THE “go-t0” program if you’re looking to take your pull-up game to the next level.

Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

You can check out that link HERE.

Nevertheless, given many people have lost access to their regular gyms due to COVID-19 and have been regulated to training mostly at home these two programs couldn’t come at a better time.

Act fast, the offer ends this week!

October 27, 2020 Tony

Exercise Technique Program Design

4 Non Pull-Up Exercises to Help Build Your Pull-Up

All this week my good friend (and pull-up GodMistress), Meghan Callaway, has placed her renowned Ultimate Pull-Up Program on sale at 40% off the regular price.

It only makes sense that I use a few posts this week to highlight some of my thoughts and programming suggestions on the topic.

I mean, you’re not here for Macadamia Nut Cookie recipes, or, I don’t know, best uses of tape.[footnote]Wrapping presents, leaving notes on the door, hanging mid-90’s Lil Kim posters on your wall. You know, stuff like that.[/footnote]

As such, I figured I’d take today to highlight a few of my “go to” non-pull-up exercises that help build the pull-up.

Lets get to it.

Copyright: fotogigi85 / 123RF Stock Photo

NOTE: Before anyone chimes in with the inevitable snide comment that the picture above is a silhouette of chin-up and not a pull-up, I get it.

You’re a hero.

A Quick Aside

I work with many clients – both male and female – who are very interested in performing their first strict, bodyweight pull-up.

And, to no big surprise, they’ve likely been told, via various articles and coaches, to hammer the same two exercises time and time and time again:

Eccentric Only Pull-Ups
Band Assisted Pull-Ups

Kind of like their own version of Groundhog Day hell.

Except without all the LOLs.

Suggesting those two exercise is not altogether bad advice.

I mean, in the name of specificity I implement them all the time too.

However, it’s a bit shortsighted and derails one key component of pull-up training I feel many trainees (and coaches) tend to overlook:

~~NO PANTS~~ FREQUENCY

If you want to conquer your first pull-up…

You need to train it more often.[footnote]And by “it” I don’t necessarily mean the actual pull-up. Just like we use accessory movements to build our deadlifts and squats and to address weaknesses and technique issues, we can use the same logic towards the pull-up.[/footnote]

AND

To that end, you need to provide a more diverse training menu (so you can train it more often).

Whenever I work with someone who’s main goal is to perform their first pull-up I try to implement an exercise or drill EVERY session that nudges him or her towards that goal.

Like the Hollow Position “Pull-Up” I discussed the other day HERE.

So, yeah, this means I do include exercises like Band Assisted or Eccentric Only Pull-Ups. It also means I utilize various hanging leg raise exercises (knees bent 90 degrees, straight-leg, etc), bent-arm hang holds (chin above bar and hold for time), tons and tons of rows, and/or various pulldown exercises.

But here’s a few more for you to consider.

1. Bear Stance Fallout

I got this one from Virginia based strength coach Vernon Griffith. I don’t think he posted it as a drill to help build the pull-up, but I’ve been using it as such because it HAMMERS the core (which is often a weak link for many trainees) in addition to teaching more of a “pulling” action back to the starting position (which carries over to the pull-up).

To be fair, I would always start out with plain ol’ push-ups and making sure people get proficient at them first. I have yet to see someone improve on their push-up technique (and ability to do more) and not see an improvement in pretty much everything else – squats, deadlifts, pull-ups, arm wresting a great white shark, you name it.

That said, if you’re looking to up the ante a bit give this drill a go.

2. Bottoms-Up Carry w/ Band

This may make zero sense to some, but hear me out.

“Connectivity” of the pelvis to the ribcage is huge. The pull-up is more of a FULL-BODY exercise than people give it credit for, and if someone is flailing all over the place while attempting it it makes sense why they may be having a hard time progressing.

This drill helps to build some context of the CONNECTION I am after while also building a set of sturdy shoulders.

3. Rack Pull-Up

View this post on Instagram

The Rack Pull-Up. . This is a variation I picked up from @liftrunbang and it’s grown to be one of my favorites. . It’s sorta a “hybrid” between an Inverted Row and a Pull-Up, which, not coincidentally, makes it one of my go to exercises when working with someone who’s goal it is to perform their first pull-up. . It’s not quite a pull-up, but it’s close. Sorta like Spam. It’s not quite meat but it’s close. . Anyway…this is also a fantastic accessory pulling/upper back exercise. What makes it really worthwhile is how we can accentuate the lat stretch in the bottom due to the increased ROM. . I like to aim for 6-15 reps per set with these. Pants optional. . Oh, also, props to @ampathletic who’s been allowing me to drop in everyday while in London (and for playing siiiiick EDM).

A post shared by Tony Gentilcore (@tonygentilcore) on Sep 12, 2019 at 6:13am PDT

4. Leg Assisted Pull-Up

I don’t have anything profound of sciency to add to this drill other than I like it for nothing else than it just gives people a nice confidence boost. I also like it because there’s a degree of specificity tethered to it (I.e., it’s a vertical pull, but still not quite actual pull-up territory).

Or, maybe it is.

Whatever.

And That’s That

For me, the main goal of getting someone to perform their first pull-up is to attack it more frequently and provide them more exposure to an array of exercises that will help them get there.

I hope these make sense and you can use them yourself!

And remember: You can pick up your copy of The Ultimate Pull-Up Program at 40% off all this week – HERE.

October 31, 2019 Tony

Exercises You Should Be Doing

Exercises You Should Be Doing: Hollow Position Hold Pull-Up

A quick heads up: In celebration of its two-year anniversary of being released my good friend Meghan Callaway is putting her renowned Ultimate Pull-Up Program on sale all this week.

You can purchase it at 40% off the original price.
You also have the option of purchasing both her Ultimate Pull-Up Program & Ultimate Landmine Program as a packaged deal at a pretty sweet discount as well.
Also, and don’t quote me on this, Meghan is giving away a free hug/high-five (whichever is less weird to you) to anyone who purchases.

If you’re someone who has struggled conquering the pull-up or you’re a trainer/coach who wants a better understanding of how to program for any of your clients interested in performing their first pull-up (or doing more of them), you’d be hard pressed to find a more thorough resource.

I’ve used the program myself many times.[footnote]For clients, of course. I mean, let’s not get crazy. I can TOTALLY do a pull-up. More than one actually. With no arms.[/footnote]

Copyright: anzebizjan / 123RF Stock Photo

Exercises You Should Be Doing: Hollow Position “Pull-Up”

In light of Meghan’s re-release I wanted to share one of my favorite drills I love using with anyone interested in conquering their first pull-up.

I think there’s a common misconception that the only way to train the pull-up is by doing pull-ups. I mean, yes, that will be a thing – specificity matters – but if someone is unable to perform one, well, what do we do?

I’m a big fan of implementing FLOOR-BASED drills to help build context and confidence.

My starting point for pretty much everyone is to learn the correct way to perform a Hollow Position Hold.

Photo Courtesy of StrongFirst.com (Karen Smith)

Lie on your back.
Feet off the ground.
Arms, shoulders off the ground
Press/squeeze everything: feet, legs, abs, eyeballs, everything.

What’s so great about this drill – outside of allowing people a better appreciate of full-body tension and how much it really sucks – is that the position itself emulates how I’d want someone to hang from a bar when they attempt an actual pull-up; as the body is a more “connected” unit.

Again, context.

Now, there are numerous ways to progress the Hollow Body Hold.

Perform for “x” time (and then add more time each week, say 5-10 seconds).
Perform with an emphasis on a FULL exhale (and aim for “x” repetitions).
Juggle chainsaws (but only if they’re also lite on fire)
Perform the hold but add a little flair to it by having people press or rotate things:

Like I said there’s an infinite array of progressions and shenanigans to consider.

To up the “specificity” ante a little more, however, I really like adding a “pull-up” into the mix.

Who Did I Steal It From? – Another good friend of mine, Artemis Scantalides.

What Does It Do? – If anything I feel it provides a bit of an “ah-HA” moment for the trainee. Once they grab the stick or PVC pipe and begin to perform the “pull-up” in the hollow position a light goes off as if to say” oooooooh snap, now I get why we’ve been doing this stuff!!”

Also, context…;o)

Key Coaching Cues – I wouldn’t add this variation until someone is able to hold a strict hollow position for 30 seconds. Once they’re there hand him/her a stick and wammo-bammo…it’s pretty self explanatory.

One thing of note, though, is the breath.

It behooves everyone to start cueing/coaching an exaggerated exhale/snake breath with each repetition. As the trainee emulates the pulling motion (s)he should perform an aggressive exhale; this helps to maintain tension and core recruitment.

Also, because I said so.

2-3 sets of 6-10 repetitions should be money for most beginner and intermediate lifters.

October 29, 2019 Tony

Program Design Strength Training

3 Unique Drills to Help You Conquer Your First Pull-up and Then Some

When you see the name Elon Musk it’s a safe bet adjectives like “smart,” “intelligent,” and “revolutionary” come to mind. Jason Bourne? “Badass,” or maybe “guy I wouldn’t want to pick a fight with.”

Meghan Callaway?

Well, if you ask me, when I see the name Meghan Callaway I think “amazing coach and the World’s #1 ranked pull-up connoisseur.”

To put it lightly: Meghan likes pull-ups.

She likes them a lot.

via GIPHY

And, to speak truthfully, there aren’t many coaches I’d tip the hat to when it comes to pull-up mastery and programming than Meghan. She consistently impresses me with her content and knowledge on the topic, and as it happens she just released her latest resource, The Ultimate Pull-Up Program, today.

If you struggle with the pull-up and/or are looking for a little direction on how to become more proficient with them (not to mention learning a TON of awesome variations) than I can’t recommend this resource enough. It’s on sale this week at $50 off the regular price for this week only.

3 Unique Drills to Help You Conquer Your First Pullup

Performing your first pull-up is a unique experience.

In fact, when many people conquer their first pull-up and get their chin over the bar (of course without straining their neck to do so), they often experience far greater feelings of empowerment, accomplishment, and downright badassery than when they hit PR’s on max deadlifts, squats, and other heavy meat and potatoes exercises.

Meghan showing off.

Maybe I’m a little biased, but with pull-ups it is just different.

When it comes to tackling pull-ups, many people quit long before they’ve achieved their first rep. Others hit their first rep but are never able to string together multiple reps and become frustrated.

Let me tell you, it does not have to be this way.

In most cases, people fail to reach their pull-up goals not because they are weak, but because they are not training for the exercise the right way.

Many people possess enough upper body strength that they should be able to do pull-ups, but they often suffer from technical deficiencies. Other people know what to do but they do not possess the requisite levels of lumbo-pelvic stability or the ability to control the movement of their shoulder blades.

So essentially, instead of moving a stable object to and from the bar in a shorter and more efficient straight line, they are forced to move a heavy, floppy and limp body to and from the bar and in a longer and inefficient arc. Kind of like Erick here. Tony likes cats so I know he understands.

In this article I will provide some of my favorite exercises that address various areas that are holding many people back from performing their first pull-up ever, or from performing multiple reps and feeling like a total badass, or perhaps Wonder Woman.

Without further ado, here are some of my go-to exercises for conquering the pull-up.

1) Scapula Pull-Ups

If you cannot hang from the bar or control the movement of your shoulder blades, you will not be able to perform a pull-up.

This exercise will help lead you to your first pull-up as it develops grip strength, scapular and shoulder controlled mobility, and lumbo-pelvic stability.

While this is a pull-up regression, it is a definite stepping stone towards doing your first pull-up. If you are performing this exercise correctly, the muscles in your mid and upper back, not your arms, should be doing the majority of the work.

Key Coaching Cues:

Grab onto the bar so your palms are facing away from you and are slightly greater than shoulder width apart.

Before you perform your first rep, make your body as stable as possible by bracing your core, tucking your ribs towards your hips (closing the space in your midsection), squeezing your glutes, straightening your knees/flexing your quads and hamstrings, and dorsiflexing your feet. This will stabilize your pelvis, spine, and legs, and will prevent your body from swinging.

In terms of the pull-up, without bending your elbows or initiating the movement with your arms, use the muscles in your shoulder blade area and draw your shoulder blades together and down (bring each shoulder blade in towards your spine and down towards your opposite hip), and lift your body a few inches. Pause in the top position, really contract these muscles, and lower yourself to the starting position in a controlled manner. Fully extend, but do not hyperextend your elbows.

On the lowering portion of this movement, your shoulder blades will perform the reverse movements as they did on the way up.

Do not allow your lower back to hyperextend or ribcage to flare. Keep your chin tucked and neck in a neutral position.

As for your breathing, exhale just after you have initiated the scapular movement and have drawn your shoulder blades together and down; inhale and “reset” as you are descending, or do a full reset when you are in the bottom position.

2) Pull-Up Regression: Eccentric Pull-Ups (from a bench)

Many people falsely assume that when they have accomplished the awesome task of “pulling” their body to the bar their job is done, and they allow their body to free-fall to the bottom position with reckless abandon.

This exercise will help you improve your pull-up technique (lowering component), and develops upper body strength, grip strength, scapular and shoulder controlled mobility, and lumbo-pelvic stability.

Owning the ability to lower your body with control and ease will make your transition into the next rep much more seamless, and will thus improve your ability to perform multiple reps.

Key Coaching Cues:

Grab onto the bar so your palms are facing away from you and are slightly greater than shoulder width apart.

Stand on a bench or box so your chin is already at (or close to) the height of the bar. Or if you are already able to, jump from the floor and pull yourself up the rest of the way by using the muscles in your mid and upper back and drawing your shoulder blades together and down (bring each shoulder blade in towards your spine and down towards your opposite hip). Do not initiate the movement with your arms.

When your reach the top position, it is important that you stabilize your body as quickly as possible as this will prevent your body from swinging back and forth and will allow you to focus on the lowering portion of the exercise. You will achieve this full body stability by taking a deep breath in through your nose (360 degrees of air around your spine), bracing your core, tucking your ribs towards your hips, squeezing your glutes, straightening your knees/flexing your quads and hamstrings, and dorsiflexing your feet.

Repeat the breathing, bracing, and rib tuck that I described above; now perform the eccentric movement and slowly lower yourself down to the bottom position in 3-5 seconds. Use the muscles in your mid and upper back, anterior core, glutes, and legs to control the movement. Your shoulder blades should move in a controlled manner. Do not allow your lower back to hyperextend or ribcage to flare. Keep your chin tucked and neck in a neutral position.

Let me reiterate that this exercise is not for the arms. The muscles in your mid and upper back should be performing the vast majority of the work, and the muscles of your anterior core, glutes and legs will help keep your body in a stable position.

3) Dead Bugs With Double Kettlebell Resistance

A huge number of people fail to excel at the pull-up because they treat it like an upper body exercise when in fact it is a full body exercise that demands a lot of lumbo-pelvic stability.

This bang for your buck dead bug variation accomplishes just that, and helps you develop the necessary level of tension that is requisite to optimal pull-up performance. This exercise also develops scapular and shoulder controlled mobility.

Key Coaching Tips:

Lie on the floor. Grab onto two kettlebells or dumbbells, and extend your arms so they are in a vertical position, and so your hands are above your chest.

Lift up your legs so they are in a vertical position, straighten your knees, and point your feet toward you (dorsiflex). Keep your chin tucked and neck in a neutral position.

Before you go, take a deep breath in through your nose (360 degrees of air around your spine), and tuck your ribs towards your hips. Now forcefully exhale through your teeth, contract your anterior core muscles as hard as you can (10), and slowly lower the kettlebells and one leg towards the floor and to a range where you can maintain proper form. Return to the starting position. Reset and repeat with the opposite leg.

Make sure you don’t allow your ribcage to flare or lower back to hyperextend.

Keep your legs relaxed so they do not dominate.

Make sure that your knee remains in a fixed position and that the movement occurs from your hip.

One key I like to look for is that if your shirt is wrinkled it likely means your ribs are in the right position. If your shirt suddenly becomes smooth, you have likely disengaged the muscles in your anterior core and have flared your ribcage. This defeats the purpose of the exercise.

Now that I have given you some extremely useful exercises that will help you accomplish your first pull-up ever, or several consecutive reps, it’s time to let the cat out of the bag and get started on achieving this amazing goal. Apologies for the cat references, but my cat is snoring while I’m trying to write this.

The Ultimate Pull-Up Program

Whether you’re male, female, Klingon, whatever….getter better at pull-ups is never a bad option and will almost always carryover to other endeavors you pursue inside the weight room (and out).

Improved ability to squat and deadlift a metric shit-ton of weight? Check.
Improved body composition? Check.
Harder to kill as a whole, especially during the impending zombie apocalypse? Check.

This is undoubtedly one of the best resources on the topic I have ever come across. If you’re looking to up your pull-up game you’d be hard pressed to find a more thorough resource.

—> Save Yourself $50 and Get to Work <—-

October 24, 2017 Tony

Exercise Technique Female Training personal training Program Design Strength Training

How To Improve Chin-Ups and Pull-Ups From the Ground

Excuse my language: but fuck what the scale says.

I hate that the scale is often deemed the end-all, be-all measure of progress; the litmus test innumerable people gravitate towards to gauge their success when it comes to their health and well-being (or worse, self worth).

I’ve written on this topic before – Should You Use Scale Weight As a Measure of Success? – so I won’t go too off tangent here. Besides, if I do I’ll get all worked up, emotional, and inevitably end up having to resist the urge to Sparta kick a random wall in my apartment.

But in case you’re too cool for school to read the article it can be summed up as follows:

See that scale in your bathroom?
Toss it out the window.
But be sure no one is standing underneath it.
Because, you know, you run the risk of someone wanting to fight you. Or, you’ll kill them. Which would suck.
Just read the article will ya?

Why Performance Based Goals Matter

Whenever I start working with a client (male or female) I almost always “nudge” them towards a performance based goal, rather than something arbitrary like:

“I want to lose 10 lbs.”

“I’d like to look like Hugh Jackman when he’s Wolverine.”

“I want to lose fat here (<— points to body part).”

“I want to mud wrestle Rhonda Rousey.”

Save for the last one, which is creepy as hell[footnote]Or awesome, I’m not here to judge[/footnote], none of these “goals” speak to anything concrete or quantifiable.

It amazes me how often the magic number is “10 lbs” whenever someone refers to losing weight, as if that number really means anything. Likewise, will looking like Hugh Jackman as Wolverine make you a better human being?

Yep, probably

This isn’t to belittle these goals or begrudge the people who make them. Honestly, if either of them are what helps keep people motivated to train and to stay consistent with their training I’m all for it.

I just feel these types of goals pale in comparison to setting concrete, measurable, performance-based goals. Goals like deadlifting 1x, 1x5x, or 2x bodyweight, or bench pressing bodyweight for reps, or being able to bang out a clean, full ROM, bodyweight chin-up/pull-up.

THESE are the markers of true progress IMO.

Here’s a video of Lisa hitting 5-reps during one of the 17,942[footnote]Standard Deviation of 17,934 +/- 2[/footnote] snow storms we had last winter in Boston.

I feel it’s these types of goals which give people more intent and purpose in their training. Moreover, from my own experience as a coach, it’s these types of goals which (almost always) result in people attaining their aesthetic goals as well.

And, as an added benefit: more often than not, the whole notion that “scale weight” means anything is tossed to the curb (especially as it relates to the toxic mindset and environment that many women impose on themselves).

I dig that.

The sooner I can get them to say “sayonara” to the scale, the better.

So, Speaking of Chin-Ups/Pull-Ups

I work with a lot of women as a coach, and it’s not uncommon for many to express how they’d love to eventually be able to perform a chin-up/pull-up.

Unfortunately, for some, the negative self-talk takes over.

Whether because they’ve been programmed to think otherwise from magazines which tell them that lifting 3-5 lb dumbbells is what they’re supposed to be doing, or from ill-informed and ill-intentioned trainers in the past who bought into the bullshit and “vomited” said bullshit in their direction …many are left thinking themselves:

“I’ll never be able to do that!”

With that mindset: you’re 100% correct.

However, with the right information, support, and plan…it is possible.

[The video below highlights a 6-Week Chin-Up Challenge I wrote for Women’s Health back in 2013, where a number of the participants succeeded].

I’ve had a slight change in strategy of late, though. My initial “step” to training the chin-up/pull-up with the bulk of my female clients[footnote]Male clients too. I have many who are in the same boat and can’t perform a chin-up/pull-up. Additionally this isn’t to insinuate that they wouldn’t benefit from these drills too.[/footnote] starts from the floor and not from the chin-up/pull-up bar.

Say Whaaaaaaaaaaaaaaaat?

Much of the credit goes to Artemis Scantalides. It’s been the information I’ve gleaned from her that’s been the main influence on my revamped approach.

The biggest “take home” point is allowing people to understand and respect the importance of getting and maintaining full-body tension, and then taking that tension and applying it to the bar.

Many are unable to grasp this concept and frankly, until they do, aren’t ready to hang from a bar.

This can be done in several ways, and it doesn’t require anything elaborate or fancy.

1. Push-Ups

Yep, plain ol’ vanilla-flavored push-ups.

Improve someone’s ability to perform a push-up, and inevitably you’ll see improvements in the sexier lifts like deadlifts, squats, and chin-ups/pull-ups.

Why?

Better lumbo-pelvic-hip control and a better understanding of core tension (specifically: Anterior core control).

The sooner one learns to “own” the push-up, the sooner he or she will own the weight room. And I don’t mean “girl push-ups” either. You know, the ones that girls are supposed to perform with their knees on the ground.

I think those a stupid and set a dangerous precedent.

Girls can (and will) do push-ups. We just may need to augment them to better set them up for success.

Elevated Push-Up

Band Assisted Push-Up

One variation a really like that better emulates carry-over to the chin-up/pull-up is:

Push-Up Walkout to Plank

https://www.youtube.com/watch?v=_2DzjiJsllc

2. Rollout Variations

Along the same lines as the push-up, I also find a ton of validity in rollout variations. Many of the same benefits apply: cuing of bodily tension (brace abs, squeeze glutes), better anterior core activation, and improved lumbo-pelvic-hip control.

What’s more: the rollout – from the extended position back to an upright position – very much “copies” the pulling motion akin to the chin-up/pull-up.

Both exercises are crucial in introducing tension and bodily awareness and help to build context in a more “user friendly” manner. It’s not uncommon for me to program one or the other – choosing from a wide array of variations – every training session for some trainees.

Another teaching tool I’ve been using a lot of late (thanks to Artemis and other coaches like Karen Smith) is something called the Hollow Position.

The Hollow Position (w/ Stick)

This move has been a game changer for me as a coach, and something I’ve been incorporating into many of the programs of my new clients in Boston, like Alex in the video above.

The Key Points to Remember

They must press both the ankles and hands together. This will create TENSION.
The legs and upper torso must move simultaneously (the spine needs to stay in a anatomically neutral position).
The objective, to start, is to build-up time under tension. For many, 5 seconds will be challenging. It may be best to perform 3-5 repetitions of 5s holds (with 5-10s rest in between), and build up from there. With Alex I’m working up to one, strict 30s hold. She loves it/hates my guts.
Adding the stick helps to build context even more, which will translate nicely once someone “graduates” to the bar.
Once they do progress to hanging from a bar, the hollow position is still paramount. From there we can train both the bottom and top of the chin-up/pull-up with hanging leg raise variations and flexed-arm hang variations (ensuring maintenance of hollow position and “sucking” the shoulder blades into the sockets).

And Most Important Of All….

Once I clicked “publish” on this article: there are 30 Days, 8 Hours, and 43 Minutes until Star Wars Episode VII premiers.

Not that I’m keeping track or anything…..

November 17, 2015 Tony

Stuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 4/10/15

Before I get to this week’s list of stuff to read while you’re pretending to work, I wanted to toss some love towards a new show that Lisa and I just finished watching on Netflix….Bloodline.

The show revolves around the Rayburn family….Mom, Dad, four siblings, and the dynamics – past and present – between each member as they run their family owned beach resort in the Florida Keys.

The Rayburns are your classic American, small town, successful, happy family. Or so it seems.

John (played by Kyle Chandler, best known for his role as coach Eric Taylor in Friday Night Lights) is a local detective and moral compass for the family.

Older brother Danny (played by Ben Mendelsohn, who will assuredly win many awards for his role) is the family outcast and black sheep.

Youngest siblings, Meg and Kevin (played by Linda Cardellini and Norbert Leo Butz) are stuck in the middle of all the drama.

And rounding out the all-star cast, the patriarchs – Robert and Sally Rayburn – are played by none other than freakin Sam Shepard and Sissy Spacek.

The Rayburns have their demons to contend with…deep, dark, family secrets that would make an episode of Forensic Files seem like a Care Bears movie. To that end, it’s right up my alley. But I can’t speak highly enough of how well written and acted the show is. Not to mention how well it’s shot.

My fiance, Lisa, who is from Florida, ooo’d and aaah’d watching all 13 episodes and it reminded her of how much she misses it down there.

Suffice it to say if you’re looking for a new show to binge watch, and show that’s dark, supremely made, and is smart….Bloodline would get my vote.

Losing Fat Without Macro Counting: 10 Strategies – Anyman Fitness

We have the IIFYM (If It Fits Your Macros) crowd, we have the intermittent fasting crowd, we have Paleo, we low-carb/high fat, low fat/high carb, and we have any number of “fanatical” approaches on how everyone should eat to lose fat.

I’m sure somewhere out there in the world there’s a group of people who will say to avoid all foods beginning with the letters C, K, M, P, and Q on Thursdays, except for in months that end with the letter E and/or if it’s a leap year.

Then it’s all months that end in Y.

The point is: there’s a lot of information out there with a lot of different view points and it’s hella confusing. I felt this article was pretty level headed and “accessible” with its message. The less minutia the better in my book.

How to Bulletproof Your Hamstrings – Mike Robertson

It’s Spring time – tis the season for an epidemic of hamstring strains and tears.

This post by Mike is excellent.

One Movement That Will Help Your Pull-Up – Artemis Scantalides

As someone who works with a lot of female clients who’s goal it is to finally conquer their first chin-up/pull-up, I can’t approve of this article enough.

If I could make out with it, I would. I like it that much.

April 10, 2015 Tony

Uncategorized

Stuff to Read While You’re Pretending to Work: 2/3/12

I’m sitting here with my fingers crossed as I write this post because there are going to be some minor changes to the site shortly.

I know I’ve been talking about this for months now, but I’ve been working with my web designer, Jason Lengstorf and the crew over at Copter Labs, to give the site a little bit of a Bazinga factor – or face-lift, if you will – and if all goes according to plan you should all see the finished product at some point today.

OMGIJUSTPEEDMYSELFALITTLE.

NOTE: It’s official, the new updates are live.

That said, while I sit here and wait, here are some great reads to check out from this past week.

The Pull-Up Manifesto – Todd Bumgardner

Todd’s a fellow contributor to t-nation.com, and an awesome strength coach/strong man competitor located near State College, PA. Having met Todd in person last year when he and his girlfriend came to CP for a few days, and exchanging emails with him routinely (we talk shop and argue about who’s more diesel: Megatron or Soundwave?), he’s definitely someone I’ve become a huge fan of.

About two weeks ago, he sent me a preview of his Pull-Up Manifesto, which accordingly, I read in one sitting while hanging out at Panera on a Friday night (I know, party central).

In a word – awesome. You should read it.

All you have to do is sign up for Todd’s newsletter (located on the right of his site) and you get it FREE.

The “Boring But Big” 3-Month Challenge – Jim Wendler

Arguably one of Wendler’s best articles, which is saying a lot. Never to bullshit anyone, here, Jim outlines a basic – albeit very effective – program that will, you know, get you big-n-stuff.

Eat Like a Predator, Not Like Prey – J. Stanton

One of my clients sent this article to me after reading how Lisa and I are currently going through our own ‘Paleo’ experiment, and I have to say, it was refreshing considering how much people tend to get their panties up in a bunch arguing over semantics.

Less dogmatic, I like how this article allows a little more freedom compared to its predecessors. Butter is allowed! What what! He also advocates supplements like vitamin D and fish oil. Hey, I like this guy – great minds think alike.

He also mentions that people should go out of their way to “play” and lift heavy things. I’m down with that.

A very informative and entertaining read that breaks everything down in an easy to follow format. It ain’t rocket science people……Weight Watchers isn’t food.

February 3, 2012 Tony