Solid Pullups & Strong Levers - This Warm Up Will Get You There
Chest Pull Throughs - Upper Body/Bodyweight Exercise
Performing the pull up and the front lever are huge bodyweight training feats for many. The fastest way to achieve these exercises are through proper scapula engagement. Chest pull throughs do this by keeping the scaps retracted while moving the body through a range of motion (Click here to learn how to engage the scapula to achieve the perfect pull up). On top of that they make for a great back warm up!
Grab bar with an overhand grip
Engage/irradiate all muscles throughout the body
Retract the scapula (down & together)
Pull chest up while squeezing upper back. Imagine you are pushing the bar toward the ground while pulling your chest between your arms.
Warm Up Protocol
Perform at least 1-2 sets of 10 controlled reps. If the movement becomes difficult cut the number of reps in half and add rest in between sets.
Tips & Safety
Make sure to engage your body as much as possible when performing this exercise. You should NOT let your body be relaxed and arch. This will cause discomfort and possible injury to the mid to low back area.
Writer Bio: John Schaser is a certified health nut...not sure if I should blatantly state that, or why I'm talking in the third person...anyways I am the founder and owner of Health Alchemist. In my spare time I wrestle bears and day dream about being in nature. Check out my instahoochie...I mean Instagram @health_alchemist