All Around Strength and Conditioning

This will be a continuing post, that will grow larger every time I hear of a new unique pull exercise.

Ring pull ups- these are very different in feeling and muscle recruitment, when compared to the wide grip pull up or close grip chin up. You have to do with lateral, frontal, and rear stability on the ring. The side to side version targets each side of your back much more intensely than doing just a normal pull up. So it's side to side, then down, then reverse the first side that you started with.

The next one is a body row with your feet over your head. Not really sure how to describe it, it's similar to the skin-the-cat move on the rings, only you hold your body perpendicular to the ground. This one can be a tough, basically once you get into position, pull, and pull hard.

Inverted Shrugs- Think you can shrug a lot, try it upside on some rings, (or parallel pars at the gym). Basically you flip yourself upside down, with your head near the floor and your feet up in the sky, try to make yourself as stiff as a board (flexing your glutes can help here). Then shrug your shoulders to your ears. Note: the bar is in the way of my legs, this works much better in between dips bars.

Scarecrows- this one is excellent for the traps, rear delts, shoulder stabilizers (infraspinatus, supraspinatus) rhomboids, and isometric contraction in the spine erectors. Basically you attach some sort of device to a fixed location (smith machine works well with this one) and attach some d-rings, or wrap the webbing around your hands, then lean back, then pull yourself up in a rear dealt raise fashion.

Tow Haul Cable Rows- basically a bodyweight row (or a partial one) using the cables to pull yourself up to the handles. This one is a no brainer. Keep your back straight, don't let it sag. Flex your glutes if you find yourself drifting.

Band rows- yet another use for Jump Stretch Bands, we used the body of the monkey bars to choke up the bands. The further back you are, the more resistance you get, this way you can row from above, and row from below. Excellent for back development, especially in the thickness.

Band Pull Throughs- these are awesome for developing your posterior chain, glutes, hamstrings, and spine erectors all get this one. You can use a band or a weight stack, but basically get some tension in the band, spread your legs, let the band pull you in between your legs, and then pull yourself back up. I love to do these explosively, great for endurance, heart rate, and speed.

Band Pull Aparts- these ones really hit the rear delts, and the traps, from a rather unfamiliar angle. Basically grab the band in front of you, and then pull it apart, the band should probably be resting on your chest, when you get it taut.

Commando Pull ups- basically you get your hands on the bar with a neutral grip, one in front of the other. Then you pull yourself up one side at a time. I like to switch hands when I do a rep on each side. That way everything stays even. This one can help increase your pull up power, and force each side to work a bit harder.

Weaving Pull ups- this one is similar to the side to side version. Just pull yourself up to the bar and then slide yourself towards one hand keeping your head above the bar, then slide to the other side.

Sandbag Deadlifts- these are not your average deadlift, the grips can hurt a bit. You can drop the sandbag on your feet for a breather, and you can drag it across your shins without getting all the nasty bruises. Very simple to do, bend over and squat down, grab the sandbag, then extend your hips, knees and lower back to get the sandbag to the top position.

One Leg Hyperextensions- are a great way to add resistance without weights, especially if there aren't any around. Just put one leg in at a time, and bring yourself up.

Bodyweight Grip- not sure what to call this, or how to describe it, but you get into the same position you would for a body row. Let your arms hang straight, just let the ends of your fingers hold on, then squeeze your hand (like a grip trainer), this one is tricky, unique and versatile, especially if you don't have a C.O.C. (captains of crush).

Bodyweight wrist curl- same thing as above except that you wrap your hand around a bar, (that will roll) then roll it forwards and backwards, like you would a regular or reverse wrist curl. The neat thing about this is that your back as a stabilizer, and you recruit more muscles. Great for rock climbers.

Power Pulls- I'm not really sure what these are, but essentially they are a wide grip behind the neck chin. The trick is to pull with your biceps and not your back. Once you get to the top, hold it for a second (I like to dangle my feet) then slowly lower yourself with your biceps, (NOT YOUR BACK!!!). This one feels similar to the double high pulley biceps curl.

The body row is an excellent low tech way to strengthen your back and a great progression to the pull up. Essentially you want to find a fixed object that is about arms length away while lying down, find a comfortable grip, and then pull your sternum to the bar. There are tons of variations including weaving rows, one arm rows, clapping rows, and various grips whether they are pronated, supinated, or neutral.