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The Keys To Upper Body Strength Training For Women


In this article posted on Breaking Muscle, written by Emily Beers, she does a terrific job of explaining three simple methods of increasing upper body strength; Tempo, Isometrics, and Negatives. She writes this specifically with women in mind, but these general methods work well for everyone and can be applied to all gymnastics movements; pull-ups, push-ups, handstand push-ups, muscle-ups, etc.


We often utilize these methods in Group Class, but if you have a goal of getting your first strict push-up, pull-up or handstand push-up, incorporate these methods into your accessory work. Even bodyweight ninjas can benefit, as utilizing these methods help build muscular endurance along with joint strength and stability.


http://breakingmuscle.com/fitness/the-keys-to-upper-body-strength-training-for-women


Here is one sample circuit you can perform at Open Gym on Sunday from 9-11am, or before / after Group Class during the week to help you achieve your pull-up goals!


Activate: 3-sets

A) :15 Supinated Grip Hang from Pull-Up Bar

B) 10 Tempo Ring Rows (3131)

C) :15 Pronated Grip Hanging Lat Activations

D) 15 Hollow Rocks

Rest :15 Between Movements, :60 Between Sets.


Strengthen: 3-sets

A) 5 reps :05 Top of Pull-Up Hold + :03 Negative

B) 5 reps Tempo Push-Up (3131)

C) 10 Side Plank Rotations, each side


All of these movements can be modified based on your current ability level. If you have any questions about how to incorporate these methods, Bell City offers 30 or 60 minute one-on-one personal training sessions in which a Coach can take you through a routine and provide guidance on how to craft a successful plan to achieve your goals!

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BOX NEWS

AUGUST 31, 2020 - WE'RE MOVING!!

On Monday August 31, 2020, Bell City will be opening at a new (yet familiar) location, 650 Emmett St - Unit #3 in Bristol.  This address is where Bell City started, almost exactly 8 years ago.  Same building, different Unit.

More details will be shared in the coming weeks!

SEPT 27, 2020 Olympic Weightlifting Clinic Begins

 

2 SPOTS REMAIN - Reserve Your Spot Here!

Are you eager to see improvement in your Olympic Lifts? Interested in gaining a better understanding of the Clean, Snatch and Jerk, while improving technique, gaining strength and confidence? Have you ever thought about competing in your first Olympic Lifting meet?
Join Coach Danielle for a 6-week Olympic Weightlifting Speciality Class!


Class size is limited to 7 people, to ensure individual attention, so reserve your spot today!

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CONTACT US
Aug
31

New Location Opening!

 

650 Emmett Street - Unit #3 in Bristol

650 Emmett Street Unit 3, Bristol, CT 06010

Tel: 860-314-2699
 

Email: info@bellcitycrossfit.com

Sept
27

Olympic Weightlifting Clinic Begins!

2 SPOTS REMAIN!

Class runs: 9/27, 10/4, 10/11, 10/18, 10/25,11/1

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