Convict Conditioning - Paul Wade

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Crucifix pulls: Provided you have been working as hard as you can, by now your back will be
sizzling. Time to deliver the final bullet to those aching muscles. Spread eagle your arms and grasp
hold of the furthest bars you can comfortably grip. Press your chest up against the bars. Nowwithout
moving at the elbows-pull directly backwards at the bars with all your might. In this
position, the body won't be able to generate much force, but try hard anyway. If you're doing this
right, you'll feel the small muscles of the back nearest your arms standing out, and cramping and
burning. These muscles are the rear deltoids, and they are vitally important to strength in back
training, as well as playing a major role overall shoulder stability. Hold this painful pull, squeezing
the back muscles as hard as you can, for ten seconds. Pause for five seconds, before repeating.
Do this exercise five times. Crucifix pulls are a brilliant finisher; although they will leave you
sweating and in pain, they require no kit, and four cycles will take under a minute.
This is a good example of a compact isometric bar pull workout that hits the entire upper back.
Isometrics can't replace calisthenics, but these techniques provide an interesting and productive
change of pace once in a while. They go down like cold beer on a hot day. Once you get the hang
of bar pulling, it's pretty easy to work out how to shift your grip positioning or body angle to
work any muscle you want. Eventually you'll be able to pinpoint individual muscles with laser
accuracy, giving them a specific, targeted training session any time you like. If you aren't locked
into a cell with door bars, improvise. You can use window bars, the frame of a bunk, hot water
pipes (wrapped with a towel), even doorframes or the corners of a room in some cases. If you
aren't incarcerated, fences, railings and solid stair jambs are good alternative options.