STRENGTH TRAINING

Topics

  • Photo for One-Leg-Spot Pull-ups
    Photo Credit: Nicolas Smith
    Photos:

One-Leg-Spot Pull-ups

By RealJock Staff

This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Use the Smith machine to do a modified pull-up, where you keep one foot on the floor to “spot” you. This not only makes the pull-up a little easier, it also allows you to focus on form (since you don’t have to wriggle your way into the air) and isolates the exercise in your upper back.

Muscles Worked
Back (lats, rhomboids)

Starting Position
Stand under a Smith machine bar facing the bar, with your feet hip distance apart and your hands grasping the bar at about shoulder distance apart, with palms facing away from you. Bend one knee and lift that foot off the ground, so that you only have one foot on the floor (see Photo 1).

Exercise

  1. From the starting position, keep your shoulders down and back as you bend your elbows and pull yourself up toward the bar in a classic pull-up. As you do so, use the foot on the floor to help you to balance, and to push off with as needed (see Photo 2).
  2. Lift until your chin clears the bar, pulling with the pinkie side of your hands to distribute the pressure and pressing your elbows slightly forward as you lift (see Photo 3).
  3. From the top of your motion, slowly lower back to the starting position, resisting the downward motion through your shoulders and upper back, and keeping a constant pressure on the foot on the floor (see Photos 4 and 5).
About Mike Clausen: Clausen is the founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006. He has been actively involved in sports and weightlifting since high school, and continues to use that knowledge when training his clients. Clausen is both A.C.E. and N.A.S.M. certified and has been training clients professionally for six years. He enjoys making his clients stronger, both physically and mentally, giving them the tools to create an efficient body and to do things they thought were not possible.