Bell City CrossFit
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.
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!
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.
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!