Spartan Insider VIP – Fourth Edition

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Welcome to another edition of Spartan Insider VIP. With only 2 weeks to go for the year we have switched things up with a brutal Crossfit workout called “The Filthy 50”. We’ve slightly changed the routine up with a few different exercises and a real teamwork element to it to make it more Spartanesque. It’s has got the sweat pouring and the heart rates high but it’s been a great new challenge.

I’ve got a few interesting snippets of information for you with the Weekly Top 5 so read on to find out all about it.

 
Dave Lambert
Oxygen Health & Fitness
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Chin Ups

Chin ups work a multitude of muscles including the Lats, Traps, Biceps, Rhomboids and your Abdominal muscles. Over time they are one of the most effective exercises for creating that “V” shape.


If you need help with performing Chin Ups you can use a resistance band, the thicker the band the more assistance it provides. The band is looped around the bar and then around one foot or one knee. There is more assistance with putting your foot in the band and less with the knee. If you don’t have access to a resistance band you can still master a chin up by training eccentrically rather than concentrically by starting at the top of the chin up move and controlling the downward descent.

 

If you want to make the exercise more difficult like some of our Kiama Spartans recently add some resistance with the use of a
weight harness worn around your waist. We’ve recently had guys attach as much as 15-20 extra kilograms for their Neutral Grip Chin Ups!

 

How to perform a Chin Up correctly:

 

1. If possible use a neutral grip on the bar (thumbs facing you). If that’s not possible use the supinated grip (palms facing you) and hang from the bar with your arms fully extended.

2. Tighten your lats by puffing out your chest, draw in your abs and ensure your elbows are pointing towards the ground.

3. Grip the bar like you mean it. Grip strength is important in performing a chin up.

4. Pull yourself up to the bar until your chin is over the bar, puff that chest out even more into the underside of the bar then slowly lower to the starting position. Make sure to keep your head still and don’t hyperextend your neck in trying to clear the chin up bar.

5. Wash, rinse, repeat haha.


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Spotlight
Elbows in Pockets
Pull your elbows down into your pockets. Rather than trying everything possible to get your head over the bar for those final reps, concentrate on keeping your head as still as possible and using your lats to pull your elbows down into your short pockets. The Lats are the big prime movers in a Chin Up but often we forget to really engage them and let the smaller assistance muscles do more heavy lifting than they should.
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Chin up Targets Annihilated

SpotlightSome fantastic Chin Up progress was made through the most recent 6 week program. Some of the bigger guys progressed through 2 or 3 bands meaning they’re developing their strength and needing less assistance each week. Particular mention to Bruce Borchardt, who only came back from elbow surgery at the start of the most recent program, who is now smashing out 18 reps with a medium green assistance band.

We had other guys starting with just their body weight and by the end lifting an extra 15kg via the weight harness. Guy Farland even managed to bang out all 18 reps with 20kg extra weight, a phenomenal effort.
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Spotlight
Burnsey earns a holiday
 
Mark burns set some big goals for himself back in November. He’s been pushing hard at both Spartan Training and VIP Conditioning every week, as well as attending regular Boot Camp sessions. The intensity of Spartan sessions, both strength and cardio really surprised Burnsey, and that’s saying something for a guy who’s naturally athletic.
Bicep: +1cm
Waist: -5 cm
Hips/Butt -3cm
Calf -1cm on each
And a whopping 3.4% loss of Body Fat

Burnsey will be off on a well deserved holiday as of next week. Have a great time Burnsey, you’ve earned it.

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You can’t live without it!

Dave Lambert
Oxygen Health & Fitness
02 4233  2963

 

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