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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

03/21/2020 - CrossFit Kids Spring Session

Reserve your spot now for our upcoming CrossFit Kids Spring Session, running from March 21 - May 16 (8-weeks)!  Space is limited to 10 preschoolers and 12 school-agers so register now and secure your spot!

05/25/2020 - Memorial Day Murph & BBQ

Prepare yourself for our yearly Memorial Day Murph with our 10-week program!  Click here for access.

(1/6/2020 - 4/3/2020) Winter Season Schedule

Starting on January 6th, we'll be switching to our Winter Season Schedule.  Please see the Schedule Page for specific details as to class days and times.

EVENTS CALENDAR
Mar 21

CrossFit Kids Spring Session

 

Every Saturday morning for 8-weeks.

10:00am - Preschool (30-mins)

10:45am - School-Age (45 mins)

May 25

Memorial Day - Murph & BBQ

 

Save the date for our yearly Memorial Day BBQ and Murph!

FREE

FREE No-Sweat Intro

 

Book an appointment to talk with one of our expert Coaches!

CONTACT US

461 Broad Street, Bristol, CT 06010

Tel: 860-314-2699
 

Email: info@bellcitycrossfit.com

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