strength

Coaching Tip: It’s All About the Thumbs

How do you grip the pull-up bar? If you say with all five fingers over the bar (like a monkey grip) then you need to change. To ensure the right grip, reduce the risk of tearing, and stay safe, you should grip the bar with your pinky knuckle over the bar and your thumb wrapped around the bar, not on top. Also, grip the bar across the middle of your palm, not where your fingers meet the palm. It’s the same way you’d grip a barbell.

Correct Grip  

Correct Grip  

Wrong Grip

Wrong Grip

This is, by and far, the stronger grip. It can keep your shoulder more stable, reduce the risk of tearing, and, hopefully, keep you from slipping off the bar. It also helps build grip strength and works to activate your lats.

Have a weak grip? Active bar hangs and farmers’ carries can strengthen your grip.

Happy & Healthy Shoulder - Part 3

The shoulder is composed of many different muscles, the rotator cuff muscles acts as a stabilizer for the shoulder. The muscle that make up the rotator cuff are: teres minor, subscapularis, supraspinatus, infraspinatus.

Typically when people have pain in their shoulder it comes from either an impingement, tendonitis or a tear. If we can strengthen the shoulder girdle and get the shoulder in a better position, the chance for injury decreases.

Strength:

Pre-workout: (Two Sets)

:30 Side Plank (L)

:15 Scapular Push Ups

:30 Side Plank ®

Rest :15

8-10 Tempo Push Ups @ 21X1 (2 Count Down, 1 Count Pause)

Rest :15

:30 Supinated Grip Bar Hang

Rest :15

Kettlebell Windmill x 5 Reps

Post-workout:  

Half-Kneeling Bottom’s Up KB Press x 8-12 @2121

Rest

Single Arm DB Row x 8-12 @2121