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Abstract

Ab Exercises For Men, How to Get Ripped #Chad Waterbury | Workouts To
Get Ripped, Ab Exercises For Men, Weight Training For Women RSS Feed

________________ ________________ -Go!

Muscle-Up Your Training

by Chad Waterbury on December 15, 2011

I often get asked what I feel is the best exercise for the upper body.
Of course, there isn't one. But when it comes to building size,
strength and mobility in the upper body nothing surpasses the
muscle-up. Since it combines a pull-up and dip into one movement it
stands alone as being a single, unstable strength exercise that
challenges the upper body pulling and pushing muscles through a full
range of motion.

The muscle-up is one of those strength exercises that's tougher than it
looks. Before I attempted my first rep last spring I could easily do 25
pull-ups and dips from the rings. So when my gymnastics coach showed me
the technique, I thought: Heck, I just need to pull really hard in the
pull-up portion, flip my hands, and my body will continue into the dip.

I was wrong.

Yep, I failed miserably the first time I tried a muscle-up. And most of
my athletes do too, even though most of them are already pretty strong
and fit when they hire me. This exercise requires a lot of technique -
you can't fight your way through it, regardless of how strong you are.

So there are two important steps to prepare you for the muscle-up:

1. Perform dips and pull-ups from rings through a full range of motion

If you haven't been training the pull-up or dip on rings, it's time to
start. Your shoulders, chest, and upper back must first get accustomed
to the instability of the rings.

Second - and this is crucial - you must work up to a full range of
motion pull-up and dip. The dip is especially important here. When you
transition from a pull-up to the dip in the muscle-up your hands will
be very close to your armpits. So you must have strength in that
position to pull off the movement. This strength comes from building
your strength and mobility so you can perform the full range of motion
lowering phase of a dip where your thumbs touch the outside of your
pecs.

Be sure to stretch your shoulders, pecs and lats, too.

2. Work up to 5 full range of motion pull-ups with a false grip

The most difficult part of learning the muscle-up for me, and virtually
everyone I talk to, was getting accustomed to doing pull-ups with a
false grip. The false grip (aka, deep grip) is the wrist position that
allows you to flip your hands into the correct position during the
transition phase between the pull-up and dip. If you grip the rings
normally and attempt a muscle-up you'll never make it. Your wrists must
be the same height as the rings, hence the necessity of the false grip.

false grip-

I'll tell you upfront that doing pull-ups with a false grip is very
humbling. You'll swear your arms will never fully straighten at first
when you attempt to hang in the bottom position. But like any difficult
movement, be patient and your strength will increase rapidly.

Once you get the point where you can do 5 full range of motion dips on
the rings and 5 full range of motion pull-ups with a false grip, you're
ready to start experimenting with the muscle-up. Check out the video
below so you can start studying the muscle-up. This post just briefly
covers a few of the key points.

Importantly, nothing beats hands-on instruction and coaching.
Especially for complex exercises like the muscle-up.

That's why I'll be covering it in my next seminar. The muscle-up is one
of 5 essential rings exercises I'll teach in my upcoming Phoenix
seminar on February 2-4. To find out how to attend this awesome
coaching event click the Phoenix Seminar Details here.

youtube/embed/oKHUegLsZy0?rel=0

Stay Focused,
CW
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{ 7 comments }

5 Powerful Holiday Gifts

by Chad Waterbury on December 13, 2011

Christmas is that time of year when you often get bombarded with gifts
you don't want. Sure, your aunt might have worked for months to knit
that wool sweater with dancing snowmen on it, but it sure isn't going
to help you get stronger or leaner.

So I've compiled a list of Waterbury-approved Christmas gifts for the
athlete in your life. Or just take the initiative and buy these gifts
for yourself!

1. LUMBAIR SUPPORT BY DR. MCGILL
I have an old disc injury that I've managed to contain over the years.
Well, that was until last June when I started doing back flips. Yep, my
L5 disc reminded me many mornings that it still had some residual
damage. I knew I needed be more proactive so I started incorporating
more core strengthening exercises and mobility drills. I also make a
point to support my low back whenever I was driving or sitting at my
desk.

In September, Dr. Stuart McGill happened to be in town so we got
together for dinner. When I gave him a ride to the airport McGill saw
the rolled up towel I was using for extra lumbar support. He gave me a
befuddled look and said, "You really need my LumbAir support."
lumbair-

So I got one from him and it's basically fixed my low back pain by
freeing up the constant tension I was putting on my discs. I assumed
the low back stiffness I experienced every morning was normal until I
started using his LumbAir throughout the day. It's always with me: in
my SUV, at my desk, and on the seemingly endless plane rides I take
these days.

If you have been struggling with back pain, get the LumbAir and use it
whenever you're sitting. You can find the LumbAir at this link.

2. MY 2012 COACHING RETREAT IN PHOENIX
On February 2-5, 2012 I'll be giving a rare, up close and personal
seminar in Phoenix Arizona for the Staley Performance Institute. This
retreat will be an incredible opportunity for coaches and athletes to
get two full days of personal instruction from me.

Here's the schedule for this awesome event:

Thursday (Feb. 2):
6:30pm-8:30pm- Meet and Greet with Chad Waterbury and friends in the
evening. This is a great chance to just make friends in a casual
environment and, get ready for our seminar.

Friday (Feb. 3):
9:00am-12pm Lecture - Chad Waterbury will cover the science of motor
unit recruitment and the essential components of rate of force
development - the key to athletic prowess in power sports.
2:00pm-5pm Practical - A complete hands-on session will cover the
unique exercise sequence Waterbury uses to develop rate of force
development for MMA athletes using three scientific training
strategies. Progressions from novice to advanced will be covered.
Participants will go through a full-body training session designed to
improve balance, power, and strength.

Saturday (Feb. 4):
9:00am-12pm Lecture - Participants will learn the shortcomings with the
common nutritional strategies, and how to fix them. Meal timing,
intermittent fasting, workout nutrition, and supplementation will be
covered.
2:00pm-4:00pm Practical - Waterbury will outline the 7 essential body
weight exercises an MMA fighter or power athlete should master.
Progressions for each exercise will challenge even the strongest
athletes. This hands-on session will transform your views on what it
means to have full body power and mobility.
4:00pm-5:00pm Q&A with Chad Waterbury - We'll wrap things up with any
lingering questions you have for Chad.
Saturday Evening- 6:30-8:30 Closing dinner. Some time to socialize and
process what you've learned at the world famous Aunt Chiladas.

This event will be the most thorough seminar I've ever given. My entire
system for building power athletes along with my latest tricks for
high-performance mobility and nutrition will be covered in detail. I've
never agreed to do such an in-depth seminar, so this is a very limited
opportunity. I hope to see you there!

Click here to find out how to attend!

3. JACO TRAINING APPAREL
I know you want to look cool when you train. But just as importantly,
you want to be comfortable. Jaco is a high performance clothing company
that has burst onto the hard-core training scene over the last few
years. They sponsor many top UFC fighters and they make, in my opinion,
the best training apparel on the market.

That's why I was honored when Jaco asked to sponsor me.

Their performance t-shirts feel like cashmere but they breathe enough
to keep you cool. Their shorts, pants, hoodies, bags and gear not only
have killer designs but they can take the necessary abuse from any
hard-training athlete.

Since I'm a sponsored trainer you might think I'm biased, but I
honestly believe you won't find better training apparel on the market
for men or women. Check out Jaco's awesome line-up at this link.

-

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ŠCopyright 2010 Chad Waterbury - All Rights Reserved

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