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Tag: pull ups

Can You Hang for One Minute?

Can you hang from a bar for one minute?

One of your October Five exercises is hanging.

This week, can you look around your house or your neighborhood for a sturdy door frame, monkey bars, or other objects you could hang from?

Set a timer on your phone and see how long you can hang.

(these photos were taken in Sellwood park)

Studies have shown grip strength to be an indicator for longevity. Meaning those who have strong hands tend to live longer, have stronger bones, have better nutrition, fewer falls and fractures, and fewer mental health issues.

One way to improve your grip strength is by hanging.

In these photos I’m demonstrating a “dead hang”, where all your weight is supported by your arms.

If this is too much for your shoulders, start by reaching up and stretching your shoulders and back. Keep your feet on the ground so your legs can help support you.

Slowly over time you can build the mobility and strength to hang, and eventually to pull yourself up.

If you’d like help working your way up to a hang, please reach out to me this week. I have a safe and effective program to improve your shoulder mobility, upper back, and grip strength and you’ll be hanging in no time!

Anne McCranie is a Vancouver, Washington based Personal Trainer and Licensed Massage Therapist. She offers these exercises as a suggestion and encouragement to get moving. This is not a prescription, or specific medical advice. Please see your medical professional prior to starting a new exercise program.

Learning Proper Pull Up Form From Rastafarians In The Park

If you have spent any time with me in the past six months you have probably heard me talk about my pull up goal. I am working on doing a proper pull-up (from hanging with straight arms, not jumping, overhand grip, shoulders down, pulling my face up higher than the bar, then all the way back down to straight arms in one smooth motion). My goal was to do one of these by my 43rd birthday (which was June 28 – mark your calendars for next year). It is now mid July and I am this close! I can jump, grab the bar and pull up, and I can do a chin up (underhand grip) from hanging, so I know that soon I will have it.

 

One of my clients recently brought me this New York Times article the author talks about his struggle with pull-ups, and how after running into some men at the park (not personal trainers by the way, just regular dudes) he realized he was doing pull-ups all wrong. What I love about his story is the way the men offered him corrections on his form. They seemed so sweet, as if they were genuinely trying to help him, not make him feel bad, or show him up.

The author realizes that in addition to correcting his form, he needs to strengthen all of his muscles, not just arms to effectively pull himself up. He writes:

“Novices rely too much on their biceps. A proper pull up is a yogic feat of concentration and grace. It’s possible only when multiple muscle groups are working in tandem: the biceps, the lats, legs, abs, and lower back”

What are your summer fitness goals and how can I help you achieve them?

 

Anne McCranie is a Portland, Oregon based licensed massage therapist and personal trainer. She works with her clients one on one and in small groups to aid in pain relief, build strength and reduce stress.