SHOW-OFF-MOVE #1 ARCHER-PULL-UP

Men's Fitness - - Trainer | Mf Guide To Rings -

This move looks good alone, but it’s the en­try-level ver­sion of some­thing much more im­pres­sive. “If you’re try­ing to do a one-arm chin-up, it makes more sense on rings,” says Stark. “The ro­ta­tion of the rings makes it much eas­ier on your el­bows.” There are three pro­gres­sions to the full move – no added weight re­quired.

LEVEL 1 PUSH AT THE TOP

For this vari­a­tion, per­form a pull-up as nor­mal. Then, at the top, press one arm out to the side and bring it back in. Do an­other rep, and re­peat on the other side. It’s barely tougher than the nor­mal pullup, but it re­quires con­trol.

LEVEL 2 SLOW DOWN

Next , do your pull-up, press your arm out to one side at the top, then lower with that arm still straight. Re­peat on the other side for the next rep. Fo­cus­ing on the ec­cen­tric phase builds strength, while let­ting you keep con­trol.

LEVEL 3 STRAIGHT UP

For the tough­est vari­a­tion, keep one arm as straight as pos­si­ble through­out an en­tire pull-up. You’ll get some as­sis­tance from the straight arm, which you can re­duce as you progress to the one-arm chin.

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