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Susan’s Pull-Up Challenge

Posted Dec 23 2008 1:02pm

Catapult Fitness Blog newsletter subscribers were treated last week to a special free 10-Minute Workout last week courtesy of my friend and mentor, Craig Ballantyne, founder of Turbulence Training.

I want to kick off this week off by sharing with you one of Craig’s newest YouTube videos – The Evolution Of Pull Ups:

This video couldn ’t be timelier for me. The pull-up is an exercise that I have struggled with and one I very much want to tackle in 2009. I recently purchased an IRON GYM XTREME EDITION - TOTAL BODY WORKOUT BAR, with the goal of being able to complete 3 consecutive pull-ups by March 31, 2009.

Craig recommends working your way up to a full, un -assisted pull-up by utilizing a 3-step approach:
  1. Inverted rows
  2. Assisted pull-ups
  3. Negatives

So that I can train at home, in addition the Iron Gym, I purchased the Lebert Equalizer which enables me to execute 13 different inverted row exercises. This is truly an awesome piece of equipment for working the latissimusdorsi, the primary muscles engaged in a pronated grip pull-up.

If you’re hitting the gym, other exercises you can focus on for strengthening your lats include:

- Lat pull downs

- Seated cable rows

- Bent over dumbbell or barbell rows

If being able to execute un -assisted pull-ups has been something you’ ve struggled with in the past, hopefully you’ll join me in making 2009 the year for tackling this exercise!

Train hard; stay strong.



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