Gut Check| Ep. 29
Ever play that game where you and your buddy stood in front of one another jabbing each other in the stomach? It starts out light and each hit gets a little harder till someone calls mercy. No?!?!? Thats unfortunate… Those were some good old fashion man building moments. Some would question my parental upbringing. Obviously my parents knew something you didn’t….. CORE STABILITY.
Traditionally we teach core bracing by saying (1) Squeeze your butt. This levels your pelvis. (2) While holding your butt tight contract your stomach. This sucks down the ribs. This works but I find it much easier to throw them a “gut check.”
Thats right. Hit them in the oven. You’ll find that the person instinctively tightens all the right places forming that rigid core we are striving for. So next time don’t make it so complicated. All this pelvic leveling this, and contracting the traverse abdominis that, isn’t necessary … just GUT CHECK them!
1. CONTINUE 30 day Pull-up Challenge. — This should be day 3 of 30.
**Focus on sequencing of pull-up movement as shown in video.
- Approach the bar
- Gut Check – lock down ribs before jumping up!
- Jump up and hang on bar – contract scapular stabilizers – lock down scap to thoracic cage.
- perform pull-up
- repeat holding core tension.
**Turn on scapular stabilizers by externally rotating shoulder when beginning pull-up (as shown in video 27).
Haven’t Started Yet?!?!?!? …… How To Begin The 30 Day Pull-up Challenge:
- If you’re using a band: Use a band setting that allows your max effort to be 8-9 reps (you found this yesterday) and begin at week 1.
- If your strict pull-up max is above 9 rep: Subtract 3 reps from your max effort and begin at the corresponding week (max effort 17 reps – 3 = 14; Begin at week 12: Rep scheme 14,9,8,8,7)
- Perform 5 sets separated by a comfortable rest (1-3 minutes).
- Perform each day, Everyday. CONSISTENCY IS KEY!!!
- If you are failing consistently (2+ days in a row): DROP BACK 2 WEEKS and continue.