#AskKenneth 24: Back Training 背部訓練 Part 3

#AskKenneth 24: Variations of Back Training 背部訓練

1. Rope Chin-ups

- Start from dead-hang position

- Pull yourself up to the top

- Lower down yourself slowly

2. Pull-ups with rocks

Same technique as above

Tips:

a. Full range of motion

b. Start from dead-hang

c. No momentum

d. No Kipping

e. Feel your lats

f. Control tempo

3. Rings Chin-ups

We start from the dead-hang position,

Then pull ourselves up to the top range of motion and hold 1sec then do eccentric go back to the starting position again.

I usually start from pronated grip to supinated grip.

4. Rings Chin-ups with false grip

Same method as above.

But Rings Chin-ups with false grip can allow us to do Rings Muscle-ups in the future.

Tips

a. Full range of motion

b. Start from dead-hang

c. No momentum

d. No Kipping

e. Feel your lats

f. Control tempo

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