Convict Conditioning - Paul Wade

130 COBVIC!I! CO!IDI!I!IOllIB'G
I~I
»1
..I J1»S
Performance
Grab hold of a horizontal bar with a shoulder width overhand grip. A slightly wider grip is
acceptable-experiment to find out which width feels strongest for you. Bend at the knee and
loop the ankles behind your body. Your feet should be clear of the ground. Tense the body, keep
the shoulders down tight and retain a very slight (almost unnoticeable) bend in the elbows to take
the stress off the arm joints and place it on the muscles instead. This is the start position (fig. 49).
Bend at the elbows and shoulders until your chin passes over the bar. This is the finish position
(fig. 50). Enjoy the view! Pause for a moment, before reversing the motion under full control.
Don't be explosive-this means depending on momentum during the exercise. The perfect musclebuilding
technique is smooth. Try to take two seconds up and two seconds down, pausing for a
second at the top and bottom.
Exercise X-Ray
The fullpullup is the classic muscle and power exercise for the upper back and biceps. The master
of this exercise will possess superior functional mobility and athletic strength. The human
body evolved to pull itself up well-a man who cannot do pullups cannot be considered to be
truly strong.
Training Goals
• Beginner standard:
• Intermediate standard:
• Progression standard:
1 set of 5
2 sets of 8
2 sets of 10
Perfecting Your Technique
Full pullups are a heavy calisthenics exercise. If you find them difficult, you are not alone. The
key is perseverance. Resist the early urge to " kip" the body up (see page 118 )-this will only
ingrain the habit. Instead, help yourself out of the difficult bottom (extended arms) position by
placing one foot on a chair and gently pressing down. Use less foot pressure every time you train,
until eventually you are only using your foot through the first three or four inches. Eventually
you'll be able to do full pullups unassisted.