Workouts

I find the L-sit a super intense exercise and, from time to time, I find myself wanting to skip it – particularly at the end of a gruelling session! Having a few L-sit alternatives up my sleeve for those workout days is an excellent way to ensure I still get the ab-work I need, even if I can’t face another L-sit… At a glance… The PLANK is the best L-sit alternative as it replicates the isometric hold component of an L-sit and heavily targets the abdominals Ab wheel rollouts are my second favourite substitute – they have lower time under …

9 AWESOME L-Sit alternatives! Read More »

Are you bored of planks? They why not give the L-sit a whirl! Similar to planking, the L-sit is an isometric move that focuses on building your core. Here’s everything you need to know as an L-sit beginner! At a glance… L-sits are NOT easy and should not be underestimated They are so hard because they rely not only on STRENGTH, but also FLEXIBILITY! There are 6 steps to the perfect L-sit listed out below You should be able to hold an L-sit for 5-10 second initially, gradually increasing to 30-45 seconds per hold Use tucks (with feel on the …

ULTIMATE guide to L-sits for beginners Read More »

I am almost ALWAYS looking for different ways to train my core – hitting abs is something I often shy away from, so I try and use VARIETY to keep me motivated! Hanging L-sits are a great addition for me – I can perform them quickly at the end of a workout without needing to spend time setting up any more equipment. Here’s what you need to know about L-hangs (as some people call them!) At a glance… Hanging L sits are an excellent isometric core and hip flexor movement that just requires a pull up bar to perform A …

7-step guide to a PERFECT hanging L sit! Read More »

If you’ve mastered the pull-up then the L-sit variant awaits! It engages the core by working your abs SUPER hard, while still smashing your back. And best of all – NO KIPPING! Here’s all you need to know about this ego-killing pull up! At a glance… An L-sit pull up combines a tough ab and core exercise in the L sit with a back-smashing strict hollow pull up The L-sit position puts us at a mechanical disadvantage through the pull-up movement making it feel harder There are 6 steps outlined below to perform both an L-sit AND a strict pull …

CONQUER L-sit pull ups in 12 steps! Read More »

I want to do muscle ups – my issue is that my ceiling is too low at the moment! To get myself in to shape to perform a muscle up I have started cycling false grip pull ups in to the workout routine. Here’s all you need to know about them… At a glance… A false grip has your wrist in a position of strength on the TOP of the bar which ultimately enables a smooth transition to a muscle up Unless you want to progress to a muscle up, you probably don’t need to worry about a false grip …

WHY you DON’T NEED the false grip pull up! Read More »

If you’re trying to maximise your pull up reps then I am sure you have considered which grip style works best for you – should you go for a pull up grip with your thumb OVER or UNDER the bar?! Here’s what you should consider… At a glance… I prefer thumbs over grip for controlled sets of 10-15 reps Thumbs OVER puts less torque through the elbow and can be more comfortable for some Thumbs UNDER is better for kipping pull ups or those more comfortable working their forearms more A FALSE GRIP is when the hands are turned in …

Which pull up grip: Thumbs OVER or UNDER? Read More »

We’ve all grabbed a bar and tried to hit a few chin up reps before – whether it’s at the gym or down at the park as a kid, it’s almost an instinct to try and do a set of chin-ups when a bar presents itself! As mature(ish) adults we like to take things more seriously, so if we want to actually TRAIN our chin up, just what grip width should we use to get the most bang for our training-buck? At a glance… Most people should start with a ‘normal’, shoulder width grip for their chin ups Narrow grip …

Chin up grip width: How WIDE should you go?! Read More »

Hammer grip pull ups are performed with the palms of your hands facing each other. From a dead hang pull yourself up until your chin is above your hands. Sound simple? Well there is a BIT more to it than that… At a glance… Hammer grip pull ups are easier than traditional pronated pull ups, but harder than chin ups Follow the 4 steps below to perform a PERFECT neutral grip pull up The hammer grip is FAR easier on your shoulder and elbows – ideal if you are rehabilitating from an injury The downside is the need for a …

4 steps to the PERFECT hammer grip pull up! Read More »

The barbell row is an excellent compound lift – one that many of us remember fondly from StrongLifts 5×5 and other beginner programs! I’ve been asked a few times whether underhand or overhand is the better grip for a barbell row – here’s what you NEED to know about that… At a glance… Rowing with an overhand grip targets the upper back Underhand grip focuses on the mid back and incorporates the bicep more There is a higher chance of injury when rowing with an underhand grip – bicep tears and elbow issues can occasionally occur Grip width matters: the …

Underhand barbell row vs overhand: Do THIS one! Read More »

Even with the best intentions, we ALL get drawn in to working the ultimate t-shirt muscles – the BICEPS! Your height, weight and whether you are a natural lifter or not all impact how impressive those pythons of steel can look – so here we break down WHY and WHEN 14 inch biceps are GOOD!  At a glance… Arms should be measured when FLEXED 14 inch arms are good in the context of those who are shorter and/or with low bodyfat Shorter lifters have shorter limbs, so 14” by comparison is proportionately chunkier! Lower bodyfat improves the aesthetics of your …

WHY 14 inch biceps are GREAT! Read More »