I water propagated my own plant, but you can easily place them in soil as well. You can make several cuttings from a single leaf (it might technically be considered a modified stem) and root each one. The more cuttings you have, the fuller your resulting plant will be! Just be careful though that you don’t turn the cuttings upside down as they will not root! The part of the cutting that was closest to the pot will be the end that roots.Īim to make each cutting about 3-4 inches long or so. Once you make your cuttings, like any succulent or cactus, you need to allow your cuttings to dry and callous over before propagating. This is to ensure that your cuttings don’t rot. Simply let your cuttings air dry for a few days first.Īfter a few days, you can place them in a vase with water to root, or directly into a pot of soil. I placed mine in water as shown below.Īfter callousing over, you could have inserted the cuttings directly into soil, instead of in water, and the cutting would root this way too. Keep the soil barely moist to encourage rooting. Keep in mind that it is always better to propagate in Spring or Summer during the growing season. ![]() A coach, writer and current fitness editor of Men’s Health Magazine, he has been in and around the fitness industry for the past 16 years.Īndrew Tracey is a long time collaborator with Bulldog Gear. Having enjoyed and endured a number of disciplines from endurance racing, to strongman, to Crossfit AT enjoys getting neck deep in the practice just as much as the theory. The chin-up is not just a show-stopping, statement move that announces to the world that you have zero regard for gravity, it’s also an incredibly functional, muscle and stability building exercise that majorly adds to your movement toolbox, especially pivotal when it comes to zero kit, bodyweight training. It might be a majorly game-changing, portable move that enables you to get an effective workout in, anywhere but if you haven’t quite unlocked chin-ups into your arsenal yet, they can seem like a daunting task.įollow the regressions below, ensuring you nail each before you move on and you’ll be well on your way to chin-over-bar mastery.īegin with a bar in rack at around hip height. Grasp the bar and hang beneath it, assume a strong plank position, creating a rigid structure from your ankles to your head. Squeeze your quads, glutes and core fostering tension throughout your entire body. From a dead hang, pull your shoulder blades down and back before flexing at the elbows and pulling your body towards the bar. ![]() Touch your chest to the bar and hold this position for a second before slowly lowering yourself back into a dead hang and repeating. To progress or regress the movement, walk your feet further away from (or closer to, respectively) the bar, in order to alter the angle of your body and increase/ decrease the resistance. Once you’re comfortable achieving multiple reps and set with a fully ‘walked out’ inverted row, it’s time to shift the emphasis from a horizontal pulling pattern, to a much more specific vertical pattern. With the barbell set slightly higher in the rack, reassume your inverted row position, ensuring you have a supinated or underhand grip on the bar, with your hands around shoulder width apart. Walk your feet backwards, until you are hanging directly below the bar with your torso and arms perpendicular to the ground. Pull your shoulder blades down and back before pulling yourself towards the bar, use your legs to assist your ascent, but limit their involvement to the absolute minimum you need to help you get your chin above the bar. Pause for a second with your chest touching the bar, before lowering yourself under control to a full dead hang and repeating.Īs you progress, try to actively rely less and less on your legs for help, raising them up onto a box once you feel comfortable to further place the emphasis upon your upper body. Loop a resistance band around a pull-up bar and step a foot into it. Grasp the bar with supinated grip and hang directly below it. ![]() Avoiding any excessive motion or swinging, lock you shoulder blades down and back and pull yourself towards the bar, allowing the band to assist your ascent. Squeeze hard at the top of the bar to solidify each rep before lowering yourself under control and repeating. Progressively use a smaller/thinner band to up the resistance on your upper body.
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