How To Do A Pull-up - Pull-up Training If You Can't Do a Pull-up

 

"Get on the bar, and come to a dead hang!" the drill instructor screamed at me when I was in boot camp. And then this became the annual call of every unit I have ever served with when we performed our yearly physical fitness tests for the USMC.

The anxiety and anticipation still gives me butterflies to this day.

In the Marine Corps, I have produced thousands of pull-ups over the last two decades. Since 1999, I have been performing pull-ups, teaching pull-ups, counting pull-ups, and helping people be able to perform their first pull-ups or adding to their maximum number of pull-ups.

When I first started helping people do pull-ups, I just assisted them by giving a lifted assist or giving them a resistance band to help propel them upward until they no longer needed my assistance, and could do it on their own.

I quickly realized that this can lead to injuries if they don't build the proper mind, muscle, and movement awareness.

Most people that can't do pull-ups or do very few,...

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Kettlebell and Battle Rope Workouts

 
Aaron Guyett, M.A., B.S., CSCS, FRAs, FRCms
Living.Fit's Education Director and Master Instructor

If you haven't combined the power of these two "unconventional" tools, you are missing out.

The kettlebell is a world-renowned strength and stability creator, and the battle rope is a world-renowned finisher...but the concepts that these two tools are known for, is only telling a fraction of the story.

With the right coaching and programming these two tools can fill entire libraries of effective and efficient programs that build strength, coordination, efficiency, mobility, endurance, power, and cognitive focus.

Check out our growing libraries of workouts and programming here: Trainer Resources

Don't get caught in the trap that kettlebells are only for strength, and battle ropes are only for cardio.

This will lead you into a corner, that will hurt your training effectiveness.

The key is to learn the principles and concepts behind each of the tools, so that you can build more effective...

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Single Arm Body Weight and Battle Ropes Exercises

aaron guyett battle ropes Dec 11, 2019
 
Aaron Guyett, M.A., B.S., CSCS, FRAs, FRCms
Living.Fit's Education Director and Master Instructor
 
Single arm body weight and battle ropes exercises to help you create isometric engagement and then dynamic engagements to help you move better, feel better, and look better.
 
  • Prepares the musculoskeletal tissues for movement, and then maximizes the output potential.1
  • Prepares the Nervous System for movement, and then maximizes the output potential.2
  • The static/isometric safely prepares the joints and kinetic chain for the movement pattern.3
  • The dynamic movement patterns explores and reinforces the range of motion your joints and kinetic chain have control of.4
  • An effective way to add volume to your programming.5
  • Single arm forces the vertical core to integrate for more stability in all three planes of motion.6
  • Single arm forces the vertical core to create more output through all three planes of motion.6
  • Works on ipsilateral patterning and contralateral patterning.7
 ...
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Action, Because Dreams Don't Become Reality Without It

Written By: Aaron Guyett, M.A., B.S., CSCS, FRAs, FRCms

Living.Fit Education Director and Master Coach

 

Action.

There is no substitute. One cannot wish or hope their way to doing.

In consulting and coaching, I hear a lot of people express the action they are going to take in poor ways.

It will have a lot of “try,” “should,” and “hope.”

I also read and hear a lot of ambiguous and general language.

It is almost as if the person is giving themselves an escape.

Unfortunately, this ambiguity does not inspire, ensure, or create any actions.

In order for action to be taken, there must be concrete terms and clarity.

“I will run every morning for ten minutes for the next week, in order to develop strength, endurance, and improve my health.”

That is concrete, clear, and calls out the action step.

How can you adjust your language to bring forth action?

I recently had a talk with one of my Battle Ropes Level 4 members.
 
They expressed the need...
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Circuit Training For Strength and Endurance

aaron guyett battle ropes Dec 04, 2019
 

By: Aaron Guyett, M.A., B.S., CSCS, FRCms, FRAs

Education Director and Master Coach

What is Circuit Training?

Circuit training is the high intensity interval training of yesteryear.

Whereas the average group training and exercise class is filled with high intensity interval training, we used to call this circuit training.

Most people think of machines or tiny dumbbells when they conjure pictures of circuit training, but that does have to be the case.

Is circuit training high intensity?

It can be, depending upon the results you are working for, or the way in which you design the program.

Is circuit training, interval training?

It is, dependent upon the goals, and the way you design the program.

Is circuit training effective in building strength and endurance?

As stated in research by Alcaraz, Sánchez-Lorente, and Blazevich, "Heavy Resistance Circuits may be an effective training strategy for the promotion of both strength and cardiovascular adaptations."1  It has...

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Flow State and Flow Workouts

 

By: Aaron Guyett, M.A., B.S., CSCS, FRCms, FRAs

Education Director and Master Coach 

So many people are talking about flow, and there is an equal amount of people that have zero clue what these flow-people are doing.

Turns out, many of the flow-people are just using yet another term that has been watered down and turned into whatever feels good at the time.

Person 1 - "Check out this flow that I am doing with the kettlebell." (performs cool sequence of fluid and dynamic movements with a kettlebell)

Person 2 - "I am so flowing right now." (Really into a video game)

Person 3 - "I am flowing." (Gives dog a treat...)

Let's break down what flow state is, and then we can begin to see how flow workouts began to exist in the fitness industry and the Gram (as in Instagram).

Flow State is a heightened state of arousal and focus, also know as being in the "zone."

If you have played sports or even been really into a creative craft or competition...you may have experienced flow state.

Let's...

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Abs Versus Core Workout Set-up and Programming

 

Abs versus core gets broken down by our Education Director and Master Coach Aaron Guyett. He then gives you a workout with ab and core exercises, and goes on to explain how to set-up this effective workout within a program.

In the first part of the video, Aaron Guyett demonstrates a few exercises to include in your next AB & CORE WORKOUT with some super sweet music.

The next portion,  break down the difference between "ab" workouts and "core" workouts.

I also break down a very thorough and effective way to train both abs and core at the same time with battle ropes.

After breaking down the workout, I then talk through how I would put this workout into a program, and how I would set it up for progress (or improved adaptation).

If you are looking for some incredible follow-along workouts click here: Battle Ropes Level 2

If you want to learn more about programming and workout development click here: Battle Ropes Advanced Course

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When Were Battle Ropes Invented?

aaron guyett battle ropes Sep 09, 2019
 

Battle Ropes are ropes used to improve fitness capacity in a myriad of different movement patterns and power outputs and methods of use.

Where did Ropes Come From?

And When Were Ropes Invented?

It is estimated that ropes have been used in human history for longer than clay, iron, bronze, and steel. Most likely humans have been braiding or twisting animal hair or plant fibers together to transfer human force to objects, animals, and constructed items since the dawn of man and woman.

There is evidence of rope twisting tools that date back 28,000 years ago, according to Meredith F. Small (April 2002), "String theory: the tradition of spinning raw fibers dates back 28,000 years. (At The Museum).", Natural History, 111.3: 14(2).

There is recorded history of Egyptians using ropes to pull heavy objects (build pyramids), bind heavy and loose objects/people, tie off animals, and help sail boats from approximately 4000 to 3500 BC. http://www.madehow.com/Volume-2/Rope.html...

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How Do Battle Ropes Work?

aaron guyett battle ropes Aug 26, 2019
 
In my observation there are three types of people when it comes to battle ropes. These three types of people will provide context for how battle ropes work.
 
The first type of person loves the intensity and challenge that the battle rope provides. Even if they don't know how they work, this person knows that they work. Why else would this person's arms, abs, and upper back get so pumped and fatigued?
 
The second type of person looks at the battle rope, and immediately sees it as a joke, because it isn't what they do.
 
The third type of person treats the rope like all other resistance tool in the gym. As long as they can feel resistance with the battle rope, they know it works, at least to some degree.
 
Each person has decided to use (or not use) the ropes based off of their past experiences. Their past is limiting their abilities to use the ropes well.
 
Choosing to see a tool like the battle rope based off of their past...
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Are Battle Ropes Good?

aaron guyett battle ropes Aug 12, 2019
 

The question, "are battle ropes good?" is sort of asking if money is good?

It depends on if you have the knowledge to use it well, you are using it well, and it is helping you get to an ethical end-result.

If you do not have very much knowledge of what money is, how it works, and why people use it, I am guessing you would either be intimidated by it, dislike it, or even fear it.

Humans will always fear the unknown.

I think it was said best by H.P. Lovecraft, when he said, "“The oldest and strongest emotion of mankind is fear, and the oldest and strongest kind of fear is fear of the unknown” in his book Supernatural Horror in Literature.

For those of you that are well-acquainted with money, probably like it, maybe even love it, but we have to be careful, because if we start to worship it, we may lose all other important things in our life because of greed.

Like any tool, money and battle ropes should be learned, understood, and used well.

I cannot tell you how many...

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