FIRST PULL-UP
WARM-UP
Info
Warm up before each training session.
I’m providing you with three warm-up routines here. Try all of them and use the one that warms up your joints the quickest. Of course, you can also combine them.
General rule for warming up:
- The joints that you will be stressing in your training should be warmed up. Since you are training the upper body, jogging or similar activities make little sense.
- If there is a lack of equipment, it’s easiest to perform the same movement patterns during the warm-up that you will perform in the training – only with less resistance / easier progression level and more repetitions. See the Bent Arm Routine below.
Scapula Routine
Tempo: 2020 | Reps: 10 | Sets: 1-3
- Fully extend your arms (do not bend them at any time).
- In the push-up position, tense your buttocks and abdomen.
- Retraction: Imagine you want to squeeze something between your shoulder blades.
- Protraction: Push your shoulders forward and form a slight hump. Keep your shoulders as far away from your ears as possible (depression).
- Try to make the range of motion as large as possible.
Choose one of the progression levels (difficulty levels) at which you can do 10 reps. If you need to practice the movement first because your arms are bending or similar, then start with the easiest level (on your knees with bent legs).
Tempo: 2020 | Reps: 10 | Sets: 1-3
For this exercise, you need a resistance band. Find a resistance level with which you can complete the specified number of repetitions.
- Extend your hands into the air (as high as possible).
- Continuously tense your abdomen and buttocks. Avoid arching your back.
- Pull your shoulders down (depression).
- Pull the band apart until your arms are horizontal. Keep your shoulders down.
- Slowly and controlled, return your arms back to the starting position.
Tempo: 2020 | Reps: 10 | Sets: 1-3
For this exercise, you need a resistance band. Find a resistance strength with which you can complete the specified number of repetitions.
- Arms are fully extended throughout the exercise.
- Continuously engage your abdomen and buttocks. Avoid arching your back.
- Move your arms carefully and controlled (not jerkily) as far back as possible.
- Bring your arms forward while bringing your shoulders into protraction.
Tempo: 2020 | Reps: 10 | Sets: 1-3
- Your arms are fully extended.
- Switch from active (depression) to passive (elevation). Pull your shoulders down and then relax them again.
- Make the range of motion as large as possible.
Progression levels:
- Feet on the ground (Challenge yourself: assist only as much as needed to barely achieve the specified repetitions or time).
- No feet on the ground
Bent Arm Routine
Tempo: 30X1 | Reps: 8-10 | Sets: 1-2 | Rest: 90 Sec
Exercise Execution
Starting position: Arms extended, rings turned out, shoulders in depression.
Movement:
- Pull yourself up explosively (Tempo X) until your chest touches the rings or (if you have wide arms) until your bicep touches your forearm. Your shoulders are as retracted as possible. The rings are turned inward.
- Hold this position for 1 second (Tempo 1).
- As you slowly go down (Tempo 3), keep your shoulders in depression until your arms are extended. Rings are turned out again, and you are in the starting position. Start immediately (Tempo 0) again with step 1.
Progression
- The further you go under the rings, the more difficult it becomes. Find a progression level with which you can cleanly perform 8-10 repetitions. Remember the spot on the floor. It’s best to mark it. This progression level does not change initially.
Tempo: 30X1 | Reps: 8-10 | Sets: 1-2 | Rest: 90 Sec
Exercise Execution
Starting position:
Arms extended, shoulders in depression and slight protraction. Spine is neutral. Tense your glutes.
Movement:
- Bend your arms slowly (Tempo 3) until your chest or abdomen touches the object or the floor. Your forearms are at a 90-degree angle to the object or floor.
- Once at the bottom, push yourself up immediately (Tempo 0) and explosively (Tempo X) back to the starting position.
- Hold this position for 1 second (Tempo 1) and start again from the beginning with step 1.
Progression
- The lower the object, the more difficult it becomes (the floor is the hardest). Find a progression level with which you can cleanly perform 8-10 repetitions. The progression level (height of the object) does not change initially.
Budo-Routine
To see the Budo Routine for a full-body warm-up, click here. It’s great if you need more time to warm up.
If you have any questions about this phase, feel free to leave a comment below. For general inquiries, please post a comment in the manual section. For technical issues, please reach out to our support team via email at support@kcgtraining.com.