CHIN-ups at THE BARRE: Instructions for use!
in the previous article we saw what are the differences between a squat and run to the rocker and one in the multipower, now I want to talk to you about another very complex topic, where there is often confusion on the proper execution and posture: the tractions at the bar.
In particular, we will see:
Before looking at all specifically, you have probably asked:
“Why can't I run even a traction properly?”
“When I try to climb just can not do it, I haven't the strength”
“I don't know what the grip width of the hand is best”
The main reasons are basically two: the poor training and excessive weight.
Yeah, too much weight is an enemy in the success of the traction at the bar, but despite this, we will see how to gradually increase the force.
The tractions at the bar involving mainly the latissimus and we can classify the exercise as a secondary and incomplete, as we do not have an extension of shoulder, adduction of humerus, internal rotation of the humerus, but we have a maximum shortening physiological incomplete and a maximum elongation physiological of the complete latissimus dorsi muscle.
Passing to practice , I want to show you two tests that every personal trainer should offer each client, and, in particular, we will see the test of flexibility of “on”- rating from the sitting of the great dorsal and the test in internal rotation and adduction of the shoulder blades.
TEST IN INTERNAL ROTATION AND ADDUCTION OF THE SHOULDER BLADES
If you make this test and you feel some pain or reduction in movement , I don't recommend you the exercises that should be to evoke this movement such as the lat machine, chin-ups, the rower with dumbbells and the rower with the cables low.
TESTS FOR ASSESSMENT OF FLEXIBILITY ACTIVE OF THE GREAT DORSAL
The Test used to assess the degree of flexibility of the latissimus.
In the case of lack of flexibility, we do not recommend exercises such as chin-ups and it is the duty of the professional to recommend exercises suitable for solving this problem.
After examining these two tests, which may return useful, let's see what are the most common errors that the average user commits to perform the chin-ups at the barre:
In this regard, I want to show you a picture that illustrates the correct alignment of the elbows (should remain perpendicular with the wrists and only at the end of the movement must go to the outside). In this way you will avoid the stress joint and possible injuries.
And the outlet? Large ? Close? The prone? The supine?
We start from the assumption that with the grip the supine is easier to traction, and have a greater development of force in the difference of the prone.
The advice I can give you though is to use the grip supine only at the beginning, just the time to master some exercise preparatory, because it is not a movement, the physiological, and the long shoulder and the elbow will compensate with the internal structures and therefore you will experience pain in the forearms.
With regard to the socket-prone, I advise you to use your width saline (shoulder width) and then run it with the forearm pronato (note the forearm, the humerus, the pronato!).
In scientific literature there is a 2010 study of Lusk et al, which stresses that the activation of the latissimus dorsi muscle was higher with the jack the prone forearm and pronato.
The socket larger may be used when you have mastery of the army and can be used in specific training.
Now we analyze the set of preparatory exercises (exercises that hand to hand will help us to do the chin-ups at the bar).
LAT MACHINE KNEES THE EARTH
This is a great exercise that can help you to become familiar with the movement pattern of the traction.
Put your knees to the floor are used to simulate the gesture of pulling at the bar.
Hold the socket tilted the bar (shoulder width), making the shoulders (chest out to keep constant during all the movement), pronare the forearm and bring the bar to the chest without embark on the back.
When you ascend, brings the arm to a motion of full extension.
Exercise that helps us in the development of the strength to face the chin-ups.
You can use a rack or a multipower to perform this exercise.
Hold the barbell with a grip prone, to submit to the shoulder blades, perform the movement explosively in the concentric phase, slow and controlled eccentric phase.
Legs at 90 degrees, but if you want to make the exercise more challenging, extend completely the legs.
Complete 2-3 sets of 10-12 Reps with 90 seconds of recovery.
ISOMETRIC SUPINE THE CONCENTRIC PHASE
Great exercise to develop the strength of the back muscles.
Salts on the two-step or a cube, and keep with socket a supine position for at least 30 seconds.
Plead the shoulder blades, contract the abdomen, brings the bar to the chest.
You can vary the exercise by maintaining the concentric phase for 10 seconds and going completely up to the maximum elongation.
TRACTION BARRE ISOMETRIC GRIP PRONE
Run an estate isometric with arms outstretched, to increase the strength of the muscles of the arms and pulled.
Hold the position for 10-15 seconds.
And the rings? Can I use the extension bar to the rings as a variant of the bar?
You are a good variant, especially from the biomechanical point of view, and articulate.
With respect to the bar, with the rings we are most free because we have the rotation of this last that we will begin our traction, grip, prone and will end in the socket supine.
In this way, those who suffer from tennis elbow and epitrocleite, will have more benefits to the joints.
At this point all that remains is to begin to train and progress in our chin-up!
The article Turi Coppola
Personal Fitness Trainer ISSA EUROPE
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The article CHIN-ups at THE BARRE: Instructions for use! comes from Growell.