10/16/2010

Off-day/Make-up day

Reminder of possible modifications and substitutions, part 1:

PULL UPS
Unless specified as "dead hang pull ups" or "strict pull ups", all pull ups should be kipping. Forget what your high school PE teacher told you about not swinging while doing pull ups. If you want volume, power, and speed, and an ultimate all-body exercise, then you need to learn to kip. Good tutorial videos of kipping pull-ups can be found here and here.

If you are unable to do even kipping pull ups, you can do jumping pull ups, or pull ups using a retracting band. You can purchase fitness/exercise bands at any retailer. Or if you don't want to pay the money, just ask for an old tire tube from the local bike shop.

If you don't have access to a pull-up bar, here are some alternatives:

• Local park jungle gym
• Bar between 2 stacks of chairs
• Buddy pulls

Unless "chin ups" are specified, grip does not matter. Just get your chin over the bar (or chest to the bar) at the top, and full arm extension at the bottom.


DIPS
Unless specified, dips should be done on gymnastic rings. Alternatives would be using parallel bars, 2 chairs or tables (just make sure it can support your weight), 2 benches, or even narrow stair railings; ratio should be 3 stable support dips to 1 ring dip (i.e. if workout calls for 10 ring dips, or 10 dips, then this means 30 dips if on stationary supports).

Unless specified as "strict dips", all dips should also use kipping. Full range of motion is from arms at your armpits at the bottom to full arm extension at the top.

If you are unable to do a dip, then use one leg to push off from the floor (both legs if necessary), or use the exercise bands for assistance.



Post thoughts or questions to comments.