pull

How to do your first Pull-Up: Part 1

How to do your first Pull-Up: Part 1

The pull-up is one of the best exercises in existence. It is a full body movement that requires not only upper-body strength but also core control and appropriate mobility. For athletes, or anyone else who wants to maximize sports performance, the Pull-Up should be a staple in your program. Along with the deadlift, it is probably the best single exercise (if there is such a thing) that teaches you to tie the trunk to the arms, and integrate your core and upper extremities.

Unfortunately, most men and women are unable to do pull ups. Even among those who can, most can't do a REAL pull up, but rather a shortened range, poor technique, grunting and screaming (sometimes literally) mediocre form of a pull-up. Don't get me wrong, I applaud you if you can manage to get your chin above the bar, regardless of the technique, because it still puts you ahead of 99% of the population. However, literally everyone should be able to do at least a single, clean technique, chest-to-bar pull up. Yes, CHEST to bar. Not chin to bar.

The good news is that you can get there, no matter where you start from.

Author: Mark Murdoch, Kinesiologist, Chiropractic Student. Have questions? Email me. I want to help! mark@leofitness.ca

The 7 Movements you need to Master - Part 1: Push and Pull

The 7 Movements you need to Master - Part 1: Push and Pull

Human movement is complex. We can move in multiple planes, with extremely complex joint kinematics, or produce high forces at stunning velocities. Despite the inherent complexities of human movement, most movements can be broken down and contain aspects of 7 fundamental archetypes.

Today we focus on the first two fundamental patterns: The Push and the Pull.

Author: Mark Murdoch, Kinesiologist, Chiropractic Student. Have questions? Email me. I want to help! mark@leofitness.ca

My 2 Favorite Exercises for Functional Strength

My 2 Favorite Exercises for Functional Strength

There are literally thousands of exercises out there that you could choose to do. Yet, so many of the exercises I see performed in the gym or on YouTube have little transferability to sport or real life situations.

On the other side of the spectrum, there are also some exercises that not only have great bang-for-your-buck but also help you develop functional strength...

Author: Mark Murdoch, Kinesiologist, Chiropractic Student. Have questions? Email me. I want to help! mark@leofitness.ca

What are the "Energy Systems" and how to train them - Part 1: Background and ATP-PCr

What are the "Energy Systems" and how to train them - Part 1: Background and ATP-PCr

Most individuals you see in the gym are there because they have been told it is good for them. They're told they need to get 150 minutes moderate intensity physical activity per week, which they usually do by slogging away on the treadmill, elliptical or stationary bike. But are they really better off? Are they actually getting fitter?

Our bodies, in their infinite sophistication, employ 3 primary energy systems which are the ATP-PCr, Anaerobic-Glycolytic and the Aerobic/Oxidative system

We will start by discussing how energy in the muscle is used.

Author: Mark Murdoch, Kinesiologist, Chiropractic Student. Have questions? Email me. I want to help! mark@leofitness.ca