About this Konkura gym challenge
Challenge created by:Mens Health Reader
Challenge for: all
Ability level: suitable for all competitors
Age range: any age
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The Men's Health 25 Pull-up Challenge winner will be the person who perform's 25 pull-ups with the best form. This is a vote based challenge.
What's that on the floor there? Ah yes, a gauntlet. With the summer over, MH has a new workout goal for you to maintain your peak-season body long into winter. The pull-up is one of the most efficient composite moves you can ask of your upper body. We want you to do 25, consecutively, without stopping. And chin-ups won't do: we're talking wide-grip, body-knackering pull-ups with at least your chin and preferably your chest raised to the bar. Think you're up to it? Video yourself attempting the challenge and upload to our Facebook page.
Pull-ups work every muscle from your fingertips through to your shoulders and your back to hone a V-shaped torso and agile, athletic strength. "And you'll be amazed at how much they can shred your abs," says Brett Stewart, an ironman athlete and the brains behind fiftypullups.com. "Everything from below your neck to just above your glutes will see an improvement if you do the move correctly."
Plus, too many guys overlook their back muscles, causing imbalance in their muscular development. You can see them: hunched forward, knuckles hovering close to the ground. It's understandable; you can't see your back in the mirror. But ignoring those muscles is akin to ignoring a 10% strength upgrade. Here's our pull-up form guide.
The perfect pull-up
1: READY, STEADY....GO
Grip the horizontal bar with your palms facing away from you and your arms fully extended. Your hands should be slightly wider than your shoulders. Get ready to dangle.
2: PULLING POWER
Squeeze your shoulder blades together. Exhale and pull your chin, then your chest towards the bar by driving your elbows towards your hips. Cross your legs to help maintain your balance. Come on, man, it’s only about two feet.
3: RISE TO THE SUMMIT
Keep your shoulders back and your chest up throughout the entire movement. Slowly pull yourself up until the bar is just below your chin and preferably at the top of your chest. But don’t hang around admiring the view.
4: POWER IT DOWN
Start to inhale as you lower yourself slowly away from the bar back to your starting position. Move at a steady pace maintaining the correct body shape at all times. Okay, that’s one.
5: NO SWING LOW
Never lock your elbows, swing your feet or “bounce” before starting the upward movement. You’re just looking to transfer the power without jerking. Easy, right?
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This challenge involves voting for or rating the competitors who are taking partYou need to login to vote or join this challenge
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