Sweet friend,
Do you ever find yourself slumping your shoulders? Bad posture can lead to numerous back problems and aches - but we have the solution for you! Practicing pull-ups can help you gain better posture and minimize your risk of back problems. This December, BELIEVE you can achieve your goal of doing a full pull-up! Try out our pull-up progression below to better your posture and back health over the holiday season!
Pull-Ups and Posture
The Pull-Up/Chin-Up progression below is a journey that you may want to work toward a long term goal. A chin-up is when you grab the bar with an underhand grip with your palms facing towards you. A pull-up is when you grab the bar with your palms facing away from you.
The major muscles involved include the large back muscles (your latissimus dorsi and rhomboids), posterior deltoids, and biceps. You’ll also need to engage your core throughout the movement and maintain proper shoulder alignment.
This is the slower progression method, where some people will want to do fewer reps and progress to the next levels sooner. We recommend moving up to the next level when you can do 3 sets of 8 reps of a particular exercise.
If you want the accelerated path, move on up as faster as you can do 3 sets of 5 reps. Remember, you do you! No comparisons!
Level 1 Pull-Up Workout: Dumbbell Row
Bent-over dumbbell rows: 8 reps each arm
Rest for a 2-minute break
Set 2
Repeat until you hit 3 sets
Once you can do 3 sets of 8 reps (each arm), it’s time to pick up a heavier dumbbell for your next workout.
Level 2 Pull-Up Workout: Inverted Bodyweight Rows
Bodyweight rows are the PERFECT precursor to pull-ups – they work the same muscles, and have you lifting your own bodyweight, just at a different angle.
Here’s how to do an inverted bodyweight row:
Set the bar at a height where it’s challenging for you to complete 3 sets of 8 reps with 2 minutes of rest between sets.
Clench your glutes and keep your abs tight and body straight throughout the exercise.
Pull your shoulder blades down and back towards each other
Make the muscle movement connection! Focus your mind on PULLING with your arms.
Pull until your chest touches the bar (not your neck). Release slowly.
As soon as you can complete all 3 sets of 8 reps, move on to the next progression.
Level 3 Pull-Up: Isometric Hold exercise
The Isometric hold exercise is designed to introduce you to hanging from the bar. Simply grip the bar and hang from it with arms fully extended. This will build grip strength and core body tension. Your goal is to hold for 45- 60 seconds, repeating this for 3 sets.
Level 4 Pull-Up: Assisted Pull-Up
To get you even closer to doing a full pull-up, do an assisted pull-up with your foot on a chair or bench, with your knees in a band, or with the help of a partner. Focus on… Your goal is to do 3 sets of 8 reps!
Level 5 Pull-Up: Negative Pull-Ups
There are 2 options for doing negative pull-ups:
Hop up on a chair to get above the bar and then lower yourself back down. “In control.”
Jump above the pull-up bar, and then begin to lower yourself back down IN CONTROL
Goal: 3 sets of 8 reps
Final Goal: A Full Pull-Up
HOW TO DO A PULL UP:
Grab the bar with a grip slightly wider than shoulder-width, with your hands facing away from you.
Start from a dead hang.
Engage your shoulders, pull them down and back towards each other
Engage your stomach, pull your body until your chest touches the bar.
A slight pause, yell out “Yes I can!”
Lower yourself all the way back down to a dead hang.
Amazing work! You did it!
Holiday Gift Ideas
With Christmas around the corner, give the gift that keeps on giving - a TransFit gift certificate! Help your friends and family live transformed and purchase a holiday gift certificate today! You can purchase gift certificates in the studio or email us at transfitathens@gmail.com to purchase!
December Challenge
Your challenge this month is to run or walk 1 mile a day! BELIEVE you can achieve this goal! Download and print the calendar below to keep track of your progress and bring your completed calendar in at the end of December to win a PRIZE! You can do it!
Holiday Spectacular Salad
Ingredients
1/4 cup pure maple syrup
1 teaspoon cinnamon
pinch of salt
8 cups mixed greens (I used baby kale, spinach, arugula)
arils from one pomegranate
2 cups walnuts
1 cup dried cranberries or cherries
8 ounces crumbled goat cheese
2 grilled grilled or baked chicken breasts chopped or fresh turkey
Balsamic Fig Dressing
1/3 cup olive oil
1/4 cup balsamic vinegar
1 tablespoon fig preserves
salt and pepper, to taste
Preparation
Preheat the oven to 375 degrees F. Line a baking sheet with foil. Toss the walnuts with the maple syrup, cinnamon, and salt. Bake for 15-25 minutes, stirring 2-3 time throughout cooking until the walnuts are toasted and golden.
Add the greens to a large salad bowl. Add the pomegranate arils, chicken and the cranberries. Add the cooled walnuts and gently toss the salad. Add the goat cheese last.
To make the dressing, whisk the olive oil, balsamic vinegar, fig preserves and salt until combined. Just before serving, drizzle the dressing over the salad and gently toss. Enjoy!
Happy December! Finish the year strong and BELIEVE you can achieve anything you set your mind to! We love encouraging you in the studio to live transformed.
Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!
