Olympic Swimmer Workouts

Hey guys

Have you seen the latest cover of Sports Illustrated? Now that swimming is in the spotlight, we should take a look at how swimmers train. In fact, according to Ben Greenfield, head trainer of Pacific Elite Fitness, for swimmers, heading to the weight room is actually a good alternative workout.

He says that it can be both fun and challenging. In addition, “for an extra boost to your multi-sport training”, you can pair swim-specific workouts with a spin class or bicycle workout. For a challenging workout, try Ben’s complete workout at About.com, Alternative Weight Room Workouts for Swimmers and Triathletes.

For more swimmer-specific workouts, stay tuned.

Alejandro
New York Muscle™

Chin-ups or Pull-ups?

Hey guys

I have been asked a few times in the past about the difference between chin-ups and pull-ups. Well, maybe this explanation from Bodybuilding.com will finally clear the air.

According to Charles Poliquin, “pull-ups are chin-ups done with a pronated grip (palms down grip) and chin-up are done with either a semi-supinated (palms facing each other) or with a supinated grip (palms facing you grip).”

The movements are therefore similar. So does the different grips produce different results? Charles says that there really isn’t much difference. And, with any exercise, working out with varying grips will likely benefit you most by employing the different muscles in the back.

To perform this exercise properly, his advice is to start with the basic chin-up which is the supinated chin-up. He says that this type of chin-up has the greatest range of movements from all chin-ups for both the lats and upper arms. To perform this exercise, “the starting position begins with a bar grasp in a supinated or palms up position. The hands should be held at shoulder width or slightly narrower. The arms should be straightened in a fully extended position with the torso in line with the upper arms. To begin the ascent, the relatively strong upper back and elbow flexor muscles will be used, as the elbows are drawn down and back.”

“The ascent should continue until the chin clears the bar. It's important to remember that before initiating the ascent, the athlete should inhale. During the ascent, the pulling action and leaning back action must be done simultaneously. Upon descent, exhaling begins and the trunk should come back to an upright position. As the descent is completed, the arms should be fully extended and the shoulder blade should be elevated. To complete the range of motion, (and this is important) the upper arms and scapulae adductors must be stretched on every repetition. The legs should stay in line with the torso as much as possible. There should be no flexion of the hips, as this will lower the quality of the exercise.”

Now you know the proper technique, so next time when you get to the bar, do it right and watch your back thicken.

Thank you guys

Alejandro
New York Muscle™