7 Weeks to Getting Ripped by Brett Stewart

Author:Brett Stewart
Language: eng
Format: mobi, epub, pdf
Publisher: Ulysses Press
Published: 2012-01-24T22:00:00+00:00

Commando Pull-Up

1 Stand perpendicular to the bar with it directly overhead and bisecting your body into left and right halves. Reach up to grip the bar like a baseball bat (e.g., hands on opposite sides of the bar). Your elbows should be a few inches apart and pointed toward the floor, not flared out to the sides.

2 Engage your core and pull upward using your biceps, shoulder, chest and back to bring your head up on one side of the bar. Keep your arms tight to your torso and bring your elbows toward your waist. At the top of the move, touch one shoulder to the bar.

In a slow and controlled manner, lower your body back to the starting position. Switch shoulders each rep.

RIPPED VARIATION: For more core activation, on the upward movement raise your knees up and crunch your core—the higher your legs, the more you activate your core. You can even bring your feet up to touch the bar.

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