This is Part II to the Epic Upper Body Workout that I started at the tail end of September when my good friend Chris came up to train. This is the Pulling Work we did.

I wanted to show him some new stuff he add into his training to not only build muscle, but also to balance out his shoulder training, as well as be better prepared for physical altercations in his line of work as a Corrections Officer.

Part IV: Bigger Back and Stronger Grip with Pull-up Variations

This video shows several variations for Pull-ups that will not only build your back muscles, but will also balance your shoulder strength and build better grip strength. Having a strong set of hands is very important for Chris in his line of work as a Corrections Officer.

Part V: Build a Big back with Low Cable Row Variations

We split these sets up with both wide and narrow rows. I showed Chris a correction to keep the emphasis on the lats and other big back muscles and to reduce the level of upper trap involvement. The set-up we used made the range of motion much shorter than normal, but this was because of the seat we used, due to my left lumbar area being very touchy. You can see once Chris adjusted, it began feeling totally different.

Part VI: Upper Back Postural Strength with Bodyweight Training

The Inverted Row is a great exercise and it can be loaded with chains draped over the body to make it more difficult. On top of that, we also held the concentric for a 3-count pause. I also used some mental distraction tactics to mimic the sound of an alarm going off due to a prison riot. This may sound annoying, but it is something that would be real during an actual emergency in the jail.

Part VII: Odd Object Loaded Hyper Extensions

Since Chris occasionally runs into situations where an inmate will get physical, instead of loading the Hyperextensions with normal dumbbells or barbell plates, we bear-hugged sandbags and heavy bags. This feels much more like actually having to control an inmate than just gripping some weights.

I still have several clips coming your way from this workout. Stay tuned in a couple days for the Arm Training that we did. My arms were blown up like water balloons after what we did. It was AWESOME.

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All the best in your training.

Jedd

     

Bottom Position of the Kettlebell Bottoms Up Press

This week’s Grip Strength Challenge is the Kettlebell Bottoms Up Press.

This is so named because the kettlebell is inverted and balanced by gripping the handle throughout the pressing range of motion.

The Kettlebell BUP is a great way to test and train for Crushing Grip Strength while also training the pressing motion and building the shoulders, triceps, and traps.

In addition, this movement is considered Grip Integration, meaning it tests the strength and coordination over multiple joints, while the Grip remains a primary limiting factor in the movement.

To see how the lift is performed, check out this video:

(The entry deadline has been extended until Midnight on SATURDAY April 16, 2011)
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