Dynamix A4 Instructional Videos For Strength & Performance Training In West LA
How to do a Bar Muscle Up
Overhead Squat
8 Ways To Do A Pull Up
Adam Lerner of Dynamix A4 shows us 8 interesting types of pull-ups to work multiple muscle groups and create an ultimate pull-up challenge! Great for any strength & performance training routine. Try all 8 pull-ups styles to increase your agility and strength.
1) The Standard Pull-up
Practiced throughout the ages using only a crossbar and your own physical weight, the classic pull-up is one of the best ways to build upper body strength without weights. The execution is simple. Keeping your arms shoulder-width apart, hang suspended from the bar by your hands. As opposed to a chin-up, where your palms face your body, make sure that your palms are facing away from you. Then, using only your arm strength, carefully lift your head up over the bar, chin and all. Do not swing your legs to gain momentum – you want to make sure that your upper body is doing all of the work.
2) Reverse Grip
Also known as a chin-up, a reverse grip pull-up relies on your bicep strength rather than your triceps. The execution is the same as a standard pullup, except that you should curl your hands underneath the bar with your palms facing toward you. You may find that you are able to do more pull-ups using the reverse grip than the standard method: be sure to increase your reps accordingly.
3) Switch Grip
A switch grip pull-up is a hybrid of standard and reverse grip pull-up styles. Simply place one hand over the bar, and the other underneath as you hang suspended (i.e., with one palm facing forward and the other facing toward you). After you complete a set of switch grip pull-ups, perform another set with your hands in the opposite positions.
4) Weighted
You will need a dumbbell for this pull-up: we recommend starting light (5-10 lbs) and working up to as much as a 120-pound dumbbell. Before jumping up to the crossbar, turn the weight upright. Position your shoes on either side of the dumbbell’s grip, keeping your balance with your toes. Then leap for the bar and perform a set of standard pull-ups. The weight will create additional resistance and strength gains, so be sure to decrease the number of reps if to match the goal.
5) Butterfly
This form of pull-up requires continuous movement, so once you begin try to get a flow going. To begin, you will want to press your chest forward and swing your legs as you perform a standard pull-up. As you rise to the bar, allow your momentum to bring your face toward the bar – but do not pull your chin over the bar! As you descend, maintain your momentum by pressing your chest forward again while swinging your legs. Repeat the motion again and again in a fluid, circular motion.
6) Kipping
Kipping is similar to the Butterfly, but less fluid. Press your chest forward and swing your legs, as before. As your rise to the bar, pull your chin over the top. Immediately push back once you reach the top, allowing your weight to draw you back down. Press your chest forward again, swinging your legs, as many times as it feels comfortable to do.
7) Rock Climber
In order to perform the rock climber pull-up, you will want to space your hands further apart on the bar. Then as you pull yourself up, lean toward one of your hands and lift your chin above that hand. Then lower yourself, and attempt to pull your chin over the other hand. Keep alternating which hand your pull your chin over in your reps.
8) Ladder Pull-up
The ladder pull-up is the most difficult – and therefore the best – pull-up technique. Start in the same way you would do a rock climber pull-up with a wider space between your hands on the bar. With the first inch (or so) that you lift yourself up, pull your body all the way to one side. With the next inch or so, pull yourself to the other side. And so on and so forth. You will essentially move in a zig-zag motion as your ascend. When you descend, continue to move in a zig-zag motion.
With strength & performance training, you will find that these techniques will help to boost the diversity in your workout. Practice all eight to gain the greatest benefit for your muscular growth and definition.
1) The Standard Pull-up
Practiced throughout the ages using only a crossbar and your own physical weight, the classic pull-up is one of the best ways to build upper body strength without weights. The execution is simple. Keeping your arms shoulder-width apart, hang suspended from the bar by your hands. As opposed to a chin-up, where your palms face your body, make sure that your palms are facing away from you. Then, using only your arm strength, carefully lift your head up over the bar, chin and all. Do not swing your legs to gain momentum – you want to make sure that your upper body is doing all of the work.
2) Reverse Grip
Also known as a chin-up, a reverse grip pull-up relies on your bicep strength rather than your triceps. The execution is the same as a standard pullup, except that you should curl your hands underneath the bar with your palms facing toward you. You may find that you are able to do more pull-ups using the reverse grip than the standard method: be sure to increase your reps accordingly.
3) Switch Grip
A switch grip pull-up is a hybrid of standard and reverse grip pull-up styles. Simply place one hand over the bar, and the other underneath as you hang suspended (i.e., with one palm facing forward and the other facing toward you). After you complete a set of switch grip pull-ups, perform another set with your hands in the opposite positions.
4) Weighted
You will need a dumbbell for this pull-up: we recommend starting light (5-10 lbs) and working up to as much as a 120-pound dumbbell. Before jumping up to the crossbar, turn the weight upright. Position your shoes on either side of the dumbbell’s grip, keeping your balance with your toes. Then leap for the bar and perform a set of standard pull-ups. The weight will create additional resistance and strength gains, so be sure to decrease the number of reps if to match the goal.
5) Butterfly
This form of pull-up requires continuous movement, so once you begin try to get a flow going. To begin, you will want to press your chest forward and swing your legs as you perform a standard pull-up. As you rise to the bar, allow your momentum to bring your face toward the bar – but do not pull your chin over the bar! As you descend, maintain your momentum by pressing your chest forward again while swinging your legs. Repeat the motion again and again in a fluid, circular motion.
6) Kipping
Kipping is similar to the Butterfly, but less fluid. Press your chest forward and swing your legs, as before. As your rise to the bar, pull your chin over the top. Immediately push back once you reach the top, allowing your weight to draw you back down. Press your chest forward again, swinging your legs, as many times as it feels comfortable to do.
7) Rock Climber
In order to perform the rock climber pull-up, you will want to space your hands further apart on the bar. Then as you pull yourself up, lean toward one of your hands and lift your chin above that hand. Then lower yourself, and attempt to pull your chin over the other hand. Keep alternating which hand your pull your chin over in your reps.
8) Ladder Pull-up
The ladder pull-up is the most difficult – and therefore the best – pull-up technique. Start in the same way you would do a rock climber pull-up with a wider space between your hands on the bar. With the first inch (or so) that you lift yourself up, pull your body all the way to one side. With the next inch or so, pull yourself to the other side. And so on and so forth. You will essentially move in a zig-zag motion as your ascend. When you descend, continue to move in a zig-zag motion.
With strength & performance training, you will find that these techniques will help to boost the diversity in your workout. Practice all eight to gain the greatest benefit for your muscular growth and definition.
How to do a barbell Deadlift
The deadlift is an essential part of your weight-lifting regimen. It is an exercise that works several different muscle groups: while it directly targets your glutes, hamstrings, and lower back, it also works the quads, abs, upper back, arms, forearms, and shoulders. This lift must be executed properly in order to benefit from it – if you have poor form, you could disrupt your posture or even throw out your back.
To begin, you’ll want to make sure that you have the right amount of weight on the bar. If you are unsure how much you should start with, try lifting the bar plus five pounds on each side. If you need more weight, add another five pound weight on both sides. Continue in this manner until you’ve got the right amount.
Next, place the balls of your feet directly under the bar. Pull the bar back to your shins. This will allow you to lift the bar safely past your knees as you perform the deadlift. Your feet should be shoulder width apart, and parallel to each other. If you prefer, you may point your toes slightly outward for more balance.
The typical grips for deadlifts are the overhand grip, with the palms of your hands facing your body, or the hook grip, where the thumb is locked underneath two or three fingers. For beginners, we suggest that you use a mixed grip instead: place one hand over the bar and the other hand underneath, so that your palms face opposite directions. We recommend this grip because the bar will have a tendency to slip out of your hands when the weight gets heavy with an overhand grip. A mixed grip allows one hand to maintain its grasp of the bar should it begin to loosen from the other. (Warning: Do not use an underhand grip, as it could injure your bicep and nearby tendons.)
The starting position is called the setup. With the knees slightly bent and your hands gripping the bar outside of your legs, hinge forward with your hips. Your thighs should be just above parallel to the floor, and your lower legs should be nearly vertical. The angle between your feet and your calves should be about ninety degrees. With the bar near your shins, keep your head and eyes facing forward. Your chest should be out and your back flat.
Let a breath drop in. Then, keeping the bar close to the body, exhale and straighten your legs. Push the floor away from you with your heels and bring the weight up past your knees. Maintain a tight core throughout the lift, and thrust your hips into alignment with your feet. This is called the lockout position. Pause for a moment and breathe again.
Maintaining a straight back, hinge forward at your hips and bend your knees. Set the bar down. That counts as one rep; make sure to do an appropriate number deadlift reps according to the weight and how many you want in your set. Make sure to always perform a proper dead lift in order to avoid injuries throughout your workout regimen.
To begin, you’ll want to make sure that you have the right amount of weight on the bar. If you are unsure how much you should start with, try lifting the bar plus five pounds on each side. If you need more weight, add another five pound weight on both sides. Continue in this manner until you’ve got the right amount.
Next, place the balls of your feet directly under the bar. Pull the bar back to your shins. This will allow you to lift the bar safely past your knees as you perform the deadlift. Your feet should be shoulder width apart, and parallel to each other. If you prefer, you may point your toes slightly outward for more balance.
The typical grips for deadlifts are the overhand grip, with the palms of your hands facing your body, or the hook grip, where the thumb is locked underneath two or three fingers. For beginners, we suggest that you use a mixed grip instead: place one hand over the bar and the other hand underneath, so that your palms face opposite directions. We recommend this grip because the bar will have a tendency to slip out of your hands when the weight gets heavy with an overhand grip. A mixed grip allows one hand to maintain its grasp of the bar should it begin to loosen from the other. (Warning: Do not use an underhand grip, as it could injure your bicep and nearby tendons.)
The starting position is called the setup. With the knees slightly bent and your hands gripping the bar outside of your legs, hinge forward with your hips. Your thighs should be just above parallel to the floor, and your lower legs should be nearly vertical. The angle between your feet and your calves should be about ninety degrees. With the bar near your shins, keep your head and eyes facing forward. Your chest should be out and your back flat.
Let a breath drop in. Then, keeping the bar close to the body, exhale and straighten your legs. Push the floor away from you with your heels and bring the weight up past your knees. Maintain a tight core throughout the lift, and thrust your hips into alignment with your feet. This is called the lockout position. Pause for a moment and breathe again.
Maintaining a straight back, hinge forward at your hips and bend your knees. Set the bar down. That counts as one rep; make sure to do an appropriate number deadlift reps according to the weight and how many you want in your set. Make sure to always perform a proper dead lift in order to avoid injuries throughout your workout regimen.