Fighters Only

Issue 013

January 2016

WIDE GRIP CHINS 3-5 SETS | 5-12 REPS

1: Various grip widths can be used to target different areas of the back. We used slightly wider than shoulder width overhand grip.

2: Pull your body up using your back muscles, arms and chest to a degree.

3: Bar should come around your chin. Then lower to start position getting full reach on lats in this position.

4: Back at start position.

CHIN-UPS 3-5 SETS | 5-12 REPS

1: Start position with arms at full stretch.

2: Pull your body up using bicep and back muscles

3: Clear bar with chin then lower to start position getting full steach on bicep and lats.

4: Back at start position.

FRONT SQUATS 3-5 SETS | 5-12 REPS

Note: These can be used for athletes with lower back trouble due to the more upright position.

1 : Take slightly wider than shoulder width grip on bar and similar stance. Tilt head back slightly to allow bar to pass the face.

head position

2: Press bar up to just short of lockout. Lower bar to upper chest, then repeat. Lower back and abs should be supporting lower back as in the squat.

head position

3: Squat back up to starting position just short of lockout (knees still slightly bent) and repeat.

head position

head finish position

ROMANIAN DEADLIFT 3-5 SETS | 4-17 REPS

1: Grasp the bar with overhand / underhand grip to stop it rolling out of your hands. Unrack the bar, keeping your arch in your back tight as per squat. Nip Shoulder blades togerher to stop the weight pulling the natural “safe” curve out of your back. With a 150, bend in your leg throughout.