Mr. Pacino can rest easy, however, as Mr. Helios is already taking a flamethrower to D.C. this week. And hide as you might from the heat, the inside of a gym is not exactly the place to avoid being warm. Proof: Tuesday night’s 4-part warm-up followed by a 3-part work-out.
Long warm-ups are usually indicative of the degree of difficulty of the coming workout. They can also be used to offset the impacts of taxing past workout. Tuesday night was a bit of both, prepping people for the work to come, while also working out the kinks left over from Sunday.
The Supine Kipping drill can really make a difference in the efficiency of your kipping pull-up. A kip is really just an explosive movement of the hips used to elevate the body. By practicing your kip on the floor, you can mimic the power gained from the hips without worrying about the rhythm requirements of a full kipping pull-up. Check out the following photo sequence borrowed from San Francisco CF:
Start off lying down in a supine position (1st pic) and then slowly draw your knees up towards your chest so that your hips and butt rise off the floor (2nd pic). Now, in one smooth movement, kick your legs up and over so that you land with your feet flat on the floor but hips and butt still raised (3rd pic)
Scapular retractions serve to imitate the initial movement in any pull-up, strict or kipping. We previously covered this movement a few weeks ago at the end of June. However, just for further illustration, check out the following photo sequence of Sara performing the move:
In the first photo above (left), you can see that her arms are relaxed, with the shoulders pulling up towards her ears. In the second photo (right), she has pulled her shoulders away from her ears simply by activating her back muscles in order to pull her scapula back and down. There’s no bend in her elbows, but we can see that her chest has begun to tilt up slightly putting her in a better position from which to begin pulling.
You had to know all that shoulder warm-up and pull-up practice was going somewhere…
As prescribed, this called for 3 rounds of 8-12 reps. The weight chosen should allow you to complete enough reps within that range while maintaining good form – i.e., neutral spine (arched, not hunched or curved like a stretching cat), flat shoulders (don’t let your body roll excessively to one side when pulling, as this uses momentum more than muscle), and arm fully retracted.
Originally, the workout was written as a combo of rows and dips, but this got shortened down due to time and space constraints. However, this doesn’t negate the fact that both are extremely important to bettering your pull-up.
Nice work – good to see some faces again that have been noticeably absent from class lately. Also great to see lots of people sporting approved CFDC-wear! Speaking of CFDC-wear, check out Ben Brown sporting his CFDC-pride at last weekends L1 cert in Reston, VA:
Be sure to take in lots of fluids this week, and, when possible, enjoy the blessing that is Air Conditioning!