TECHNIQUE

1. The athlete will begin while taking an overhand grip on a pull-up bar.
2. He should take a grip that is 2-4 inches outside of shoulder width (the grip you would take with lat pulldowns.)
3. He will lift his legs off of the ground and cross them behind him.
4. In a controlled manner, he will pull himself up lifting his chin over the bar and slowly descending back down to the start position.

COACHING POINTS

1. The athlete should not rock or sway to gain momentum. If he must do this, then he should continue doing lat pull-downs to develop his upper back strength.

PUSH-UP HOLDS WORKOUT

1. Peak Phase – 3 sets
Week 9: Repetitions for each set – 4, 6, 8
Week 10: Repetitions for each set – 5, 7, 9
Week 11: Repetitions for each set – 6, 8, 10
Week 12: Repetitions for each set – 7, 9, 11

Click here for video showing how to properly perform the inverted rows.

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