Back to Basics Series - The Pull Up (part one)

The pull up (part one)

 

It's time to reclaim our primal strength

The long time standard for demonstrating upper body pulling power has been the pull up. From military fitness testing, to elite gymnastics feats, to good old fashioned macho competitions the pull up has stood the test of time and rightfully so. 

The pull up brings into play nearly every muscle in the body if performed correctly. It is part of our evolution, just look at our primate cousins that demonstrate devastating strength and power from constant hanging and climbing to move. We have a very similar shoulder structure and these hanging and climbing motions should be as natural to us as walking. 

The dual attack to achieve the perfect pull up

Hanging

Yes you read that right, part one of the attack is to hang from a bar. Sounds simple but this exercise has many progressions and benefits:

•   Improved shoulder stability (less injuries)

• Improved shoulder construction (will reform joint structure to be healthy and functional)

•  Upper back and shoulder girdle strengthening

•  Scapular control and mobilization (able to control and fully move the shoulder blades, very important for all upper body work)

• Grip strength

• Core strength

This is the tip of the iceberg when it comes to the benefits of hanging, but don't take my word for it see for yourself with this mini program.

Passive Hangs - Build up to 2 minute of continuous hanging

Hang from a bar allowing the shoulders to be stretched out, start slowly using your feet as support if needed in the beginning then progress to holding the body straight off the floor.  Start with performing your 2 minutes of hanging in as many sets as necessary, working to reduce the amount of sets until you can complete the 2 minutes in a single set.

Active hangs - 3 x 10 repetitions with 3 second hold on each rep

Hang from the bar as you did in the passive hang.  

From this starting position raise the body WITHOUT bending the arms, Yes, this is possible. Strive to pull the shoulder blades back (Retraction) and down (Depression). When you try this for the first time you might be unable or find you get very little movement but don't give up your strength will build quickly. You may notice when you do this that you chest lifts and your elbow pits (the soft side of the elbow) rotate to face behind you. This is a good thing and should be encouraged.

Aim to work up to 3 sets of 10 repetitions with 3 second hold in the top (active) position. Slow controlled reps are the goal here not bouncing reps.

Active Hang

Work hard at these 2 hanging variations, the work can be done in a traditional workout format, performing them one after the other 3 times a week. Or they can be practised in multiple sitting throughout the day, all you need to do is find something to hang from i.e. door frame pull up bar, rings, tree branch etc. 

Get creative and have some fun while you regain your primal power in preparation for the next step in the pull up dual attack.

Mobilty - The Fountain of Youth

Yes I have the secret of all secrets

How to stay young and healthy for the rest of your years. The secret lies in a single word MOVEMENT. Now this is a broad term, but let me explain, movement is life! once you stop moving the body begins to systematically shut down until all function is lost. 

You see this all the time with the elderly or the injured and will have even experienced it yourself on a daily basis. Just think about when you woke up this morning, you were most likely stiff and sore from barely moving for the last 8 hours. Your back is tight for not reason, your neck is like concrete on one side from sleeping 'funny' and any minor injuries that you have accumulated over the years seem to magically reappear. However, after a few hours of being up and moving around, these things that were almost crippling you a few hours ago, have disappeared or at least eased up depending on the severity of your condition.

Most people think this is just part of getting older, but it's NOT. It is part of being older, but not a part of getting older and yes there is a difference. It is part of being older because you have been exposed to more experiences that have left a mark on you. It is inevitable that a brand new pair of shoes for instance, is going to have a lot less marks and scrapes on them than a pair you have owned  and been using for the past X amount of years. However, it is crazy to think that all you do is keep putting up with more and more damage until there is nothing left. It's not surprising that this is what people of today believe considering our throwaway society, but things are starting to change, reverting back to our roots. What would happen if we gave our 'shoes' a little TLC? Conditioned the leather, put new laces and soles on- they would look like new and keep on, keeping on. This is exactly what movement will do for the human body, it thrives on it, depends on it, it's what conditions it, replaces and restores the parts that have worn out.  It's a self healing machine.

So now I've convinced you that movement is the key to longevity, how do we know what movement is going to heal and what is going to destroy. After all most of the marks and pains we carry are from moving in some form, or another. This is where mobility exercises come in to play. These are not a new or modern invention in fact they are must probably one of the oldest forms of exercise and have evolved into multiple specialities that are still seen today. Nothing is as complete or well rounded as the mobility category for overall health.

Mobility exercises almost exclusively require no equipment and can be performed anywhere at any time for as little or as long as you require. This collection of movements take each joint through a full range of controlled motion that your body is rarely subjected too in modern living. This full range of repetitive motion stimulates the synovial glands found in each joint to produce a fluid called synovial fluid. This fluid lubricated, repairs and restores the cartilage responsible for smooth running joints. Your joints do not receive the same benefits of nutrients through blood circulation like the rest of the body. They receive it from this synovial fluid that must be stimulated through the full range of motion and cannot be sufficiently stimulated by other repetitive movements that can have the opposite effect to cartilage destruction. For example office workers often experience carpal tunnel syndrome through repetitive use of the wrists and fingers in limited patterns and is often referred to as 'wear and tear'.

Not only will the joints benefit from this movements but the muscles, tendons, ligaments, circulatory system and even digestive system will benefit. They have a profound effect on flexibility as they are a type of active flexibility, meaning, that you have the strength to move in and out of these stretched positions lowering your risk of injury. 

They are also a form of self massage that will aid in the release of tension that gather in tissues giving you more energy and reducing harmful stress hormones. 

Almost sounds too good to be true, if they are that great why have I never heard of them before? 

Because the current fitness culture lacks a focus on true health practises and only show you the glorified aspects of physical fitness, whether that be demonstration of strength, muscularity, body fat percentages or the newest supplements. Much of the information is irrelevant or worse yet, harmful to the majority of people but it is the mainstream source of their information. Mobility exercises are more commonly associated with physical therapy but can used as preventative medicine rather than rehabilitation and the most advanced versions of these exercises are practised by gymnasts to develop their unbelievable performance skills.

Continue to move with a simple mobility routine and live a long, high functioning, pain free life with this little gem of neglected knowledge.

Back to Basics Series - The squat

We could all do it as a Toddler but can you do it now? 

                                         The Perfect Squat Position

To continue our back to basics series we are going to turn our attention to the lower body. One of the most basic human positions is a deep, flat footed squat. Its as been a natural resting position for humans for thousands of years.  It helps elevate back pain, keeps joints young and healthy, creates balanced muscular development and even helps digestion.

Unfortunately modern man has slowly lost the ability to perform such a basic function, mainly due to the invention of the chair and our increasingly sedentary lifestyles filled with desk jobs. However it is still common place in eastern culture and natives around the world that use this position the same today, just as our ancestors would have.

 

                                                   Eastern Squat

To help counter act our modern lifestyle, we are going to regain the lost function and mobility of our foundation whilst developing the perfect squat for future exercise progressions.

The Wall Facing Squat

This squat will require nothing more than a wall or even a door and don't worry you wont be damaging anything. The squat can easily be incorrectly performed and cause issues to the knees and back, but by using the wall we can create a 'spotter' to keep your form and your knees safe.

Stand facing the wall with your big toe just barely touching the wall. If this is difficult and find your face mushed against the wall then we now know there is a lot of work to be done on your posture- this exercise will help. With your big toes touching the wall, stand with your feet shoulder width apart. The heels should be directly under the shoulder joint and your toes slightly angled out.

                                                              



From this start position bend at the knees and crease at the hips simultaneously. Imagine your pushing your butt out, this may help with the creasing at the hips. This is where the importance of the wall comes in to play. If you try to only bend at the knees to squat, you will be stopped brcause your knees reach the wall.  You will only squat a few inches and will be unable to perform the exercise correctly or injure yourself. If you try to crease at the hips only, your head will touch the wall and you will be unable to perform the exercise as well.

Squat as low as possible while maintaining your balance, you put your hands on the wall to stabilize yourself. Once you have lowered yourself as far as you feel able, this is where the real work and gains begin. Take a deep breath whilst in your lowest position, now try to 'pull' yourself down further. By focusing on 'pulling' the heels up towards the buttocks, you will engage the hamstrings on the back of the thighs making the squat safer and more productive. Whilst pulling the heels up release your breath.

NOW you have reached your true maximum depth! Slowly stand to the starting position by driving the heels back into the ground.



Continue to work this exercise regularly and even multiple times a day (makes for a good reason to get out your chair). Strive to reach a lower position slowly and never force a stretch. You' ll be amazed how good your hips, knees, ankles and even back will feel with this regained function. Not to mention the functional strength and muscle that will transform your whole lower body.

Diets are obsolete

Its a word that strike fear into the heart of people every new year. A word that plays havoc with peoples self control, self esteem and even their overall health.

The good news is I'm here to tell you Diets are obsolete.

Diets are about restriction, calorie counting and unhealthy practices here are my top 3 points to make this year the year to recreate your habits the easy way.

1.    EAT MORE

That's right my number one rule for this year is for you to eat more. Diets are about restriction which immediately creates a psychological need to eat everything that the diet tells you not too. If your focus is directed to eating more in the form of fruit and vegetables and not having to count calories, your outlook towards your new years resolution will instantly change.

2.    EAT RAW

Aim to eat something raw at the start of every meal. Not only will this habit help you to EAT MORE but raw foods are much more nutrient dense. Many people are currently starving on a cellular level creating many craving that are misinterpreted, then continue to try and curb these craving with low nutrient, high calorie foods. These foods are often filled with other stimulants that promote more cravings and thus the cycle continues.
Eating a piece of fruit before your breakfast or a small side salad before dinner or even a full meal of salad with medium rare/rare steak, sushi, fruit salad or a smoothie.

3.    EAT EVERYTHING

 Moderation is key. The healthiest and longest living peoples in the world eat a variety of foods including indulgence items. However they also practice moderation following the 80 % full rule, with the majority of there food being plant based and moderate amounts of animal protein. Aim to eat mainly plant based foods, supplement a meal with an animal protein and add a little indulgence to wean yourself of slowly that will keep you on track to a health you this year.


Keep your focus on these 3 ideas and before you even realise your energy levels with sky rocket, your mood will level, your digestion will be vastly improved and the compliments about your new streamlined look will come pouring in.

Back to Basics Series - The Push up

Back to Basics Series

 

The Legendary John C. Grimek

Never under estimate the power of the basics. Knowledge is king when it comes to health and fitness. Perfect the basics before progressing to more complex exercises, there is always improvement to be made in any exercises execution.

 The Push up

An old staple of routines for thousands of years, from the great Indian wrestlers, the Romans, old time strongmen to the navy seals. This is seemingly simple exercise that most think they can do dozens of but form is the key.

perfect execution is the safest way to exercise

Key points - Beginners

• Keep your weight on the hands and toes only lowering till the very tip of the nose brushes the floor

• Hands should be shoulder width apart and knuckles under the shoulder, with the pits of the elbows pointing forwards

• To keep the shoulders safe the elbows must be drawn close to the body not flare through out the movement

• The torso must stay rigid keeping the abdominal engaged by squeezing the glutes and tucking the pelvis

• 3 seconds down, 3 second pause at the bottom, 3 seconds up and 3 seconds pause at the top between reps

These are the basics let me know when you master 20 perfect repetitions, there is much more benefits to be pulled from this exercise this is only the beginning.