Category: Uncategorized

Get ready to transform your workouts with suspension training – an innovative exercise technique that challenges your body in new ways.

Born in the Navy SEALs, Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously.

It requires the use of the TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and the user’s body weight to complete 100s of exercises.

Workout Using the Suspension Trainer

The TRX Suspension Trainer is the original, best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises.

You’re in control of how much you want to challenge yourself on each exercise – because you can simply adjust your body position to add or decrease resistance.

The TRX Suspension Trainer:

• Delivers a fast, effective total-body workout
• Helps build a rock-solid core
• Increases muscular endurance
• Benefits people of all fitness levels (pro athletes to seniors)
• Can be set-up anywhere (gym, home, hotel or outside)
• By utilizing your own bodyweight, the TRX Suspension Trainer provides greater performance and functionality than large exercise machines costing thousands of dollars.

Used By Trainers, Athletes and the U.S. Military
Thousands of people at all fitness levels now train on the TRX: From everyday people who just want to feel and look their best to some of the world’s most elite athletes. The TRX is used routinely by all four branches of the military, and can be found in the locker rooms of:

• Major League Baseball teams
• National League Baseball teams
• UFC fighters
• Olympic-level cyclists, swimmers & runners

It can also be paired with other workout tools, including our resistance equipment and strength training equipment.

Try a TRX Suspension Trainer today!

 

TRX Sweat System

 

TRX Pro 4

TRX Tactical

 

Souce: https://www.trxtraining.com/blogs/news/what-is-suspension-training

 

In today’s fast-paced fitness industry, being a successful movement professional requires staying up-to-date with advanced techniques, understanding specialized client needs and keeping up with the ever-evolving science of movement. In a field where knowledge and client expectations are constantly shifting, maintaining your competitive edge requires more than just the basics. So how do you stay ahead? The answer: ongoing professional development.

Merrithew understand the importance of supporting aspiring and established fitness professionals through every stage of their careers, which is why they are excited to announce the launch of the new Professional Development stream. This education stream is designed to you stay on top of the latest mind-body exercise trends, refine your skills and bring more value to your clients.

 

Why professional development matters

Whether you’re an experienced instructor or just starting out, continuous learning is what keeps you relevant in the ever-changing fitness world. Here’s why professional development is more important than ever:

• Stay relevant: The fitness world never stands still, and neither should you. Professional development keeps you current with the latest techniques, research and trends, ensuring you’re prepared to meet your clients’ evolving needs.
• Build client trust: Your clients rely on you for expertise. By continually expanding your knowledge, you not only improve their results but also build a reputation as a trusted, knowledgeable instructor who’s committed to their success.
• Unlock new opportunities: Specialized training opens doors. With advanced skills, you can work with a broader range of clients, from athletes to those recovering from injury or surgery, helping you grow your career and business.

 

What makes Merrithew’s Professional Development stream stand out

Merrithew’s Professional Development stream is designed to dive deeper into specialized areas of fitness and movement, giving you the tools you need to offer more to your clients. This Professional Development Courses focus on high-level concepts, covering everything from advanced anatomy and biomechanics to special populations training and business skills.

 

Here’s what sets our Professional Development stream apart:

• Specialized skills acquisition: Merrithew’s courses offer an in-depth exploration of advanced techniques, anatomy, biomechanics and injury management, allowing participants to expand their mind-body knowledge. Whether you’re focusing on optimizing shoulder function, working with breast cancer survivors or exploring the body’s fascial connections, these courses are designed to enhance both your theoretical understanding and practical application. They also plan to offer courses covering essential business and marketing skills, ensuring the knowledge you gain is directly transferable to real-world professional scenarios.
• Instructional skill enhancement: Beyond theory, their Professional Development stream focuses on refining your instructional skills. You’ll learn effective cueing, program design and client communication techniques to meet and exceed client needs. This practical approach ensures that you’re well-equipped to deliver high-quality instruction and achieve outstanding results for your clients.
• Enhanced networking and community building: Their Professional Development stream offers opportunities to connect with like-minded professionals, fostering community and networking within the fitness industry. By building deeper connections, you’ll expand your professional network and influence, while engaging with a wider range of clients and peers.

 

A glimpse into Merrithew courses

Merrithew are kicking off the Professional Development stream with three courses that will help you deepen your expertise. Here’s a quick look:

• STOTT PILATES® Optimization of the Shoulder Complex: Explore the biomechanics of the shoulder and learn how to improve function and mobility through targeted techniques.
• STOTT PILATES Programming Protocols for Breast Cancer Rehab: Gain specialized knowledge for assisting breast cancer patients at every stage of their recovery, from pre-op to post-op.
• Merrithew Myofascial Continuities: Mapping the Human Design: Dive into the myofascial system and discover how these connections support better movement and performance.

Each course provides practical, hands-on learning through lectures, problem-based learning and demonstrations, ensuring that you can apply your new skills immediately in your practice. Upon completing each course, you’ll receive a letter of completion, a certificate of participation and STOTT PILATES Continuing Education Credits (CECs), highlighting your dedication to ongoing professional growth and excellence in mind-body fitness.

These three courses are just the beginning, with many more to come as they continue expanding offerings to provide even more opportunities for growth and learning.

 

Take your career to the next level

As the world of fitness and wellness transforms, Merrithew is excited to support your growth. The new Professional Development stream is designed to equip you with the knowledge, skills and confidence you need to take your practice — and your career — to new heights. Learn more about our courses and start your journey today.

Source: https://www.merrithew.com/blog/post/2024-09-30/why-professional-development-is-key-to-pilates-career-growth-and-how-merrithew-is-leading-the-way?utm_source=Mailchimp&utm_campaign=739ef4315d-NL_202410_Part_1&utm_medium=email&utm_term=0_-814c5498ca-%5BLIST_EMAIL_ID%5D&ct=t(NL_202410_Part_1)&goal=0_0cd2a6749f-739ef4315d-182743006&mc_cid=739ef4315d&mc_eid=0c09e032cf

**The original text has been slightly modified to fit the local cultural context

Source: https://www.concept2.com/blog/strength-and-fitness-the-401k-for-your-body

Eleiko weightlifting bars are designed for explosive Olympic lifting. The bars combine strength and flexibility to achieve the perfect whip and features needling bearings for a smooth rotation during dynamic lifts. This product guide is designed to help you choose the right bar from our Weightlifting category.

For 60 years, our equipment has raised the bar and set new standards for strength equipment. Eleiko’s weightlifting bars are made in Halmstad, Sweden and are crafted from our specially formulated Swedish steel. The bars feature a dustproof sleeve for greater longevity, a durable chrome finish, a balanced knurling and optimized rotation for superior performance at all loads.
Our Weightlifting Bars are divided into four lines: Training, Performance, Competition and Technique. Choose a product line based on the main purpose of your training.

COMPETITION AND TRAINING

Weightlifting bars in our Competition line are designed to meet the high standards of professional weightlifting. This category includes bars for both Competition and Training that are certified by the International Weightlifting Federation.

The Eleiko IWF Weightlifting Competition Bar is designed specifically for competitive Olympic weightlifting and calibrated to extreme competition standards. The bar has tight tolerances and aggressive knurling suited for one rep max attempts.

For professional weightlifters looking for a bar for training purposes, we recommend the Eleiko IWF Weightlifting Training Bar.

While the IWF Weightlifting Competition Bar is IWF- certified for the competition stage, the training bar is certified for training through the IWF and calibrated accordingly. The Weightlifting Training Bar also has a slightly smoother and less aggressive knurling –ideal for a higher volume of lifting.

The bars in our Weightlifting Competition line are available in two versions: 15 kg and 20 kg.

PERFORMANCE

Weightlifting Bars in our Performance line are designed for multi-purpose use and optimized training.

These bars are a good choice for athletes in professional sports, high performance strength and conditioning, and general fitness.

The Eleiko Performance Weightlifting Bar has precision needle bearings, an inner raise and dustproof seal. This ensures that weight moves smoothly under load and at high speeds.

The mild knurling provides a good grip suited for high-performance training.

The Performance Weightlifting Bar is available in two versions: 15 kg and 20 kg.

TECHNIQUE

Weightlifting bars in the Technique line are designed for lifters focusing on improving technique and form. For beginners, youth or facilities requiring lighter weight bars, we recommend the Eleiko Weightlifting Technique Bar (5kg and 10kg).

The bar has low starting weight and less aggressive knurling, suitable for higher repetitions and practicing technique.

The Eleiko Weightlifting Technique Bar replicates the feeling of a standard Eleiko bar, enabling a smooth transition to heavier standard bars as technique improves.

Source: https://education.eleiko.com/en/education/resources/124/75/eleiko-weightlifting-bar-guide#gs.fy664c

When you are expected to get the best results for your patients in the least amount of time, all of your decisions must be carefully planned. We compiled this guide to help you make the best decisions for your patients and your facility when it comes to selecting exercise equipment.

1. Accessibility

Are all of your products easily accessible to your patients? If the equipment requires the patient to stand (such as a treadmill), ensure that there are steps and handrails to help them along. If the product has a seat, check to see if it is removable for wheelchair access. For easy patient transfers, the seat should feature a swivel as well as vertical height adjustment. Choose equipment with adequate body weight and height capacity for various users.

2. Space

Determine how much space is available, and ensure the product you are considering fits in that space. If not, see “Double-Duty” below.

3. Double-Duty

Can the product be used for more than one exercise or more than one purpose? The more versatile the product, the more valuable it will be to your exercisers.

4. Data Collection and Tracking

Use data collection and tracking equipment to provide your exercisers with more informed results and a better progression history.

5. Accessories

Do you have patients who require grip assistance or leg supports while using exercise equipment? Do you want an accessory for rehabilitating shoulders on an upper-body exerciser? Decide what type of accessories you need and make them available to your exercisers.

6. Programs

Opt for equipment that gives you the programs your exercisers desire. These programs might include an isokinetic resistance program for safe, accommodating strength or constant workload based on a fixed-watts setting. Most exercise machines give basic feedback such as time and calories, but additional feedback such as RPMs, Watts and METs may be necessary for your exercisers.

7. Maintenance, Service and Support

Find out ahead of time if the equipment company you are considering has a certified service provider in your area. Choose products that require little preventive maintenance and a company that provides helpful live support staff.

8. Ease of Use

Choose a control panel that’s easy to read and use, has a simple menu and a clutter-free feedback screen. A screen with high contrast display and the option to hear audible beeps will benefit individuals with visual and hearing impairments.

9. Features

Make a list of the features you need and rank how important each is in your decision-making process. Don’t forget to include necessary features for physical therapy, such as bi-directional resistance, low starting resistance, a reclining seat and proper biomechanics.

10. Adjustability and Range of Motion

Take into consideration the range of motion and adjustability requirements of your patients (e.g., adjustable cranks, adjustable axis of rotation and adjustable seat height). Identify products that meet these needs to ensure proper body placement and biomechanics.

11. Durability

You’re a professional. You, your facility and your patients deserve professional tools. Don’t cut corners with your products. Instead, go for high quality and lasting durability. The right product will last for years and will require very little maintenance. If the lower cost, lower quality product is all you think you can afford, don’t settle. Check out your financing options. Leasing plans are readily available and the rates are generally favorable.

12. Trusted Brand

Choose a trusted brand with experience in medical exercise therapy. A well-established brand will typically come with a knowledgeable staff that will be there to support you for years to come.

Learn how Life Fitness can support your facility’s physical therapy fitness equipment needs today.

Source: https://www.lifefitness.com/en-us/customer-support/education-hub/blog/12-things-consider-physical-therapy-fitness-equipment

As the summer games approach their closing, now is the perfect time to keep the momentum alive by incorporating new exercises into your Pilates routine, helping you stay motivated and challenging yourself like a true athlete. This month, we’re thrilled to feature the Back Splits exercise from the STOTT PILATES^® repertoire, inspired by the training of gymnasts and demonstrated by Rachel Park, a Merrithew^® Instructor Trainer based in Bangkok, Thailand.

This Intermediate to Advanced level exercise is designed to push your limits, so a spotter is required to ensure safety as you master the move. With her extensive experience and expertise, Rachel makes this challenging exercise accessible and highly beneficial for gymnasts and athletes alike. Back Splits involves performing a lunge on the Reformer with your back foot on the footbar and your front foot on the moving carriage. This setup requires precise coordination and control, enhancing both balance and strength while maintaining slight spinal extension.

Back Splits focus areas include:

The Back Splits is a whole-body exercise that demands complete coordination and engagement from head to toe to achieve balance in this challenging stance.

• Upper body engagement: The shoulder girdle should be engaged, helping to activate the upper abdominals and lift the upper body out of the lower body, creating a sense of length and stability as the lower body works.
• Total body involvement: In this exercise, every part of your body is active. The movement of the lower body is crucial for propulsion and strength, but equally important is the role of the upper body in maintaining stability and control. Both the moving and stabilizing parts of your body are working in harmony, making this a full-body effort.
• Pelvic stability: Keep your pelvis at a consistent height throughout the movement, avoiding any up-and-down motion. Ensure the pelvis remains level and squared, preventing rotation toward the back leg and avoiding lifting on one side.
• Knee and foot alignment: Maintain the front knee tracking in line with the center of the front foot. Avoid excessive knee flexion by returning the foot under the knee to prevent stress on the patella.

Key benefits of Back Splits:

• Improves balance and stability: Enhances control and coordination, which boosts overall balance and core stability.
• Enhanced lower body strength: Targets the glutes, quadriceps and hamstrings, building lower body strength and endurance.
• Support for lumbar health: The slight spinal extension promotes lumbar alignment, improving posture and reducing the risk of lower back strain.

Back Splits pro tips:

• Adjust spring tension: Use lighter springs on the Reformer to focus on balance and core engagement. Alternatively, use heavier springs to increase resistance and build lower body strength. Adjust the tension based on your individual needs and goals.
• Progression – building up for Back Splits: As an intermediate exercise, Back Splits can be challenging for some practitioners. To help you master it, consider these modifications and progressions based on your experience level.

1. Practice a lunge on the mat: Focus on achieving proper alignment and stability.
2. Use a slider disk under the front foot: This will help mimic the movement of the Reformer carriage to get a feel for the exercise.
3. Practice a lunge with feet on the floor between the rails: Keep your hands on the shoulder blocks for added stability.
4. Set up for Back Splits: Position your hands on the shoulder blocks for additional support as you prepare for the full exercise.
5. Perform full Back Splits: Once you’re confident with the progressions, attempt the full Back Splits exercise on the Reformer.

Now that you’ve learned how to perform the Back Splits exercise, it’s time to put it into action. Whether you’re a gymnast, an athlete or simply looking to elevate your fitness routine, Back Splits are your ticket to building strength, improving stability and enhancing overall performance. So, get on the Reformer, apply these tips and start seeing the benefits in your practice today!

 

Source:
https://www.merrithew.com/blog/post/2024-08-28/exercise-of-the-month-back-splits

The journey from passion to profession is paved by hard work, dedication and perseverance. Transforming your passion for Pilates into a fulfilling career requires acquiring new knowledge and skills. This involves dedicating time to immersing yourself in relevant courses and workshops, as well as attending events like symposiums and tradeshows to refine your techniques and connect with peers and industry professionals in the mind-body community.

We had the opportunity to speak with remarkable Pilates studio owners who have successfully navigated this journey. They shared their personal experiences, challenges and insights, offering invaluable advice for those aspiring to establish their own studio. Whether you’re a prospective studio owner, a seasoned professional or simply passionate about Pilates, their stories provide a wealth of knowledge and inspiration for everyone.

Cholthicha Srivisal: Merrithew Lead Instructor Trainer, Singapore and Bangkok

“Pursuing a passion like Pilates has been immensely rewarding.”

Cholthicha Srivisal has always been interested in movement and became a ballet dancer to fulfill that dream. Following a back injury, she discovered Pilates and developed a deep passion for it, ultimately transforming it into a successful career. She is a Merrithew® Lead Instructor Trainer specializing in STOTT PILATES® and owns Breathe Pilates, a Merrithew Licensed Training Center (LTC) in Singapore.

Q: What initially drew you to Pilates, and what inspired you to open your own studio?

A: I was a dancer during my university years in Boston and developed a herniated disc back condition. Seeking a way to rehabilitate and strengthen my body, I turned to Pilates. Its focus on core strength, flexibility and alignment seemed tailor-made to address the specific needs of my injury and support my ongoing dance practice. Through Pilates, I discovered a holistic approach to fitness that aided my recovery and enhanced my overall physical well-being. It provided valuable tools for injury prevention and improved my dance performance and everyday life.

I was inspired to open my Pilates studio during my transition to Singapore. Despite the demanding nature of my banking job, I remained dedicated to my Pilates practice, frequenting a boutique studio in the city. Recognizing my potential, the studio owner approached me and proposed training me as an instructor. It was then that I began to envision a bigger dream for myself. Observing the limited presence of Pilates studios in Singapore, I discerned a gap in the market and resolved to establish my own studio.

Q: What obstacles have you faced in managing your practice?

A: Managing my Pilates studio has been an enriching journey but hasn’t been without its challenges. One significant obstacle I’ve faced is competition. As the fitness industry in Singapore continues to evolve, more Pilates studios and wellness centers have emerged, intensifying competition for clients and instructors alike. Navigating this competitive landscape while maintaining my studio’s unique value proposition has required strategic planning and continuous innovation.

While pursuing a passion like Pilates has been immensely rewarding, the business side of running a studio can be complex and demanding. Teaming up with trusted partners like Merrithew, who share my vision and complement my skills, has been instrumental in navigating the challenges of entrepreneurship.

Q: What do you consider your greatest success with your studio so far?

A: Reflecting on my journey with my Pilates studio, I consider our greatest success to be the positive impact we’ve had on the lives of our clients. Beyond the financial metrics or accolades, knowing that we’ve played a role in improving our community’s health, well-being and confidence is incredibly fulfilling. Also, I take pride in the vibrant and supportive community we’ve built within our studio. Seeing our clients forge meaningful connections, support each other on their fitness journeys and find joy in their practice reinforces a sense of purpose behind what we do.

In addition to our profound impact on our clients’ lives and the sense of community we’ve cultivated, I’m immensely proud of our role as an LTC for Merrithew. Being entrusted to train and certify new Pilates instructors is a responsibility we take very seriously, and it’s been incredibly rewarding to see many aspiring instructors pursue successful careers in the fitness industry. Watching our students grow and develop their skills, not just as instructors but as ambassadors for the Pilates method, fills me with pride.

Jenny Carr: Merrithew Lead Instructor Trainer, Utah

“It has taken a village to build my Pilates studio.”

Jenny Carr is a Merrithew Lead Instructor Trainer with extensive expertise in STOTT PILATES. Known for her dedication to the mind-body fitness industry, she is passionate about teaching and helping others achieve their fitness goals. Her commitment to excellence and engaging teaching style have made her a prominent figure in the Pilates community. Jenny is the owner of Intermountain Pilates Training Center (IPTC), the sole Merrithew LTC in Utah, USA.

Q: How did you get into Pilates, and what motivated you to make a career out of it?

A: I was a dancer in high school and was introduced to Pilates, which helped me with my strength, posture and dance skills. While I loved being a dancer, I loved teaching a lot more. I always loved seeing my students improve and stay healthy and strong. I graduated from the University of Utah with a degree in Exercise Physiology and then found Merrithew and the STOTT PILATES Education. Once I started my education with Merrithew, I knew I could make this a career. I kept working hard, getting my Full Certification and becoming a Matwork & Reformer Instructor Trainer. I got busy enough that opening a studio was the next natural step.

Q: What has been your most outstanding achievement with your studio to date?

A: My greatest success has been the relationships I have built. I have been in the same location for 17 years and have clients who have been with me through all the challenges, growth, heartache and joy. The community of Merrithew students has been amazing, and I feel supported by so many other studio owners, instructors and clients. It would be an understatement to say that I have had an entire “village” help me build the IPTC. While I am the owner of the studio, it has taken support from so many people to help me get to this point and build this business and community into what it is today.

Q: What advice would you offer those considering opening their own studio?

A: Be patient! Every good thing takes time. A sign on my wall says, “Let go for dear life.” I lose sight of the big picture when I hold onto something. Every time I “loosen my grip,” things run smoother, more doors open and the right people show up at the right time.

Find your people who are rooting for your success and keep them close. You will need good people next to you every step of the way. The relationships you build will make you the money you need to stay in business and thrive. Collaborate and partner with people or businesses that share your values. I have been lucky to be a Merrithew LTC since 2008. It is an amazing company, and the people I have worked with over the years have been kind, respectful and willing to work through every challenge I have encountered.

Merrithew: The shared path in the journeys

What truly sets these remarkable studio owners apart is their shared partnership with Merrithew. Their stories underscore the profound impact a strategic partnership with a renowned Pilates brand like Merrithew can have, turning challenges into opportunities and dreams into reality. This collaboration became the cornerstone of their successes, enabling them to harness the power of our state-of-the-art equipment and top-tier education programs.

With Merrithew’s guidance and resources, these entrepreneurs successfully launched their businesses and maintained the highest standard of instruction in their Pilates studios.

Source: https://www.merrithew.com/blog/post/2024-07-23/for-the-love-of-pilates-four-pilates-studio-owners-share-their-stories-successes-and-struggles

Day one or one day, the choice is yours. A simple yet powerful statement. We have all been here before; wondering how to stay motivated to workout, where to begin and if it will all be worth it in the end. Sometimes the answers are easier said than acted out. So how do you begin a fitness journey? Here are the fitness tips & tricks for fitness success.

Startup & Show Up

Think of your fitness journey as your very own small business. The only way to be successful in business is to begin with a plan. Taking time to think through your schedule and understand what is attainable is a monumental first step. By creating goals and an action plan, you are more likely to start your journey and continue to show up. A plan can be as simple as selecting specific workout days each week or an in-depth outline for the next month, highlighting all aspects of a schedule from workouts to meal plans and meditation. Everyone begins their fitness journey in a unique way, the most important aspect is to show up and start up!

Stay Strong & Get Stronger

Temptation to deviate from a new routine is constantly circulating. But the more you stick with a new fitness and lifestyle schedule, the more likely you are to gain strength within your fitness journey. Physical strength is derived from mental toughness and the ability to hold onto goals and the path needed to achieve said goals. To get stronger, one must actively pursue a path of strength through accountability and consistency. The more workouts completed on a steady schedule; the more likely strength will show up physically. Torque’s motto ‘Don’t Quit. Ever.’ is a constant reminder to continuously pursue goals – even when it’s difficult!

Equipped With Equipment

Planning and beginning a fitness journey are important action steps of a fitness journey. Another impactful part of the journey involves the products used to achieve goals. By utilizing well-built, durable products, the possibility of injury is decreased. Torque Fitness believes in the force of powerful products. By crafting unique, long-lasting products, Torque encourages all members of the fitness community to grow more and do more. Equipping workouts with well-built equipment is important because the investment increases motivation. By investing in fitness products, you are solidifying the necessity of your commitment to the fitness journey.

Starting your fitness journey is not always easy but by taking simple action steps, success and strength are likely. From planning to products, we are here to support your journey at all stages to ensure you Don’t Quit. Ever.

 

Source: (Torque Fitness’s blog)

https://www.torquefitness.com/blogs/news/how-to-start-your-fitness-journey

Introduction

In the world of strength training, we perform lifts or exercises to provide stress on the mind and body with the hope that it will create the change we desire. Typically, we are taught a specific, or ideal, movement pattern that makes the lift or exercise “right”. While to a degree this is necessary, it can often cultivate the sense of failure when we cannot achieve that “right” movement, and even set us up for injury. Unfortunately, the two main reasons people stop their exercise program is arguably due to injury and/or boredom.

One of the simplest ways to help overcome both injury and boredom is to manipulate your position and/or actions of your exercises. A simple example is changing your hand position on exercises like a ‘pull-up’. Anytime we change the hand position we will also effect the arm, and/or body as well. We all know that pull-ups are typically performed on a straight bar with an overhand grip. When we use an underhand grip, it’s called a ‘chin-up’. But there are numerous other hand, arm, body positions that can be used such as:

• combination grips of one hand over- the other under-handed
• shoulders parallel to the bar or perpendicular to the bar
• hands closer or wider apart

Here are 3 reasons why you should adjust hand, arm, and/or body position.

#1 Progression

While there may be an ideal version of every exercise, not everyone will have the ability to achieve this version from the start. However, when we are provided with the ability to progress into this ‘ideal’, more people can have success from the start. When people feel like they are succeeding, they grow more confident and more likely to keep training. When we are sustaining our training, we are gaining – mentally, emotionally, and physically.

Let’s use the pull-up as an example for progressions. Progressions can come in a number of ways depending on your ability level, environment, and equipment. If you have never performed a pull-up before, or your shoulders (rotator cuff) have a history of weakness or injury, the overhand and/or wider grip pull-up may not be the best place to start. By bringing the hands in closer to the body and/or using an under-hand grip (chin-up), you will take some pressure off the shoulder/rotator cuff and increase your likelihood for success. As you gain strength in this movement, you can gradually move hands a bit wider and progress into a neutral grip and then overhand grip as well. The neutral grip on a straight bar will require your shoulders to be perpendicular to the bar.

For those who have Eleiko’s adjustable handles, the progression sequence becomes very easy. Not only do the handles swivel to allow for over-, neutral, and under-hand positions, but various positions in between. Furthermore, the width of the handles is adjustable in 22-degree increments allowing you to systematically adjust both the width and hand position as needed and desired with a flick of a lever. A simple, methodical progression when using the adjustable handles is as follows:

• Narrow grip (hands close together), start with underhand position, move to semi-underhand (half way between underhand and neutral), then to neutral-hands (palms facing each other)
• Semi-narrow grip (between 0-90-degrees), moving from under-, to semi-under, to neutral, to over-hand position
• Semi-wide grip (between 90-180-degrees), moving from under-, to semi-under, to neutral, to over-hand position

If you have elastic bands available to you, these can be extremely helpful as well. Elastic bands anchored to the bar or handle and placed under the foot or feet will provide assistance in pulling up. In essence, it is decreasing the amount of load/weight your muscles have to move, which allows you to perform the movement whilst minimizing compensations.

#2 Decrease Risk of Injury

Most injuries from strength training result from repetitive overuse and improper progressions, which result in placing too much stress on muscles and tissues that are not prepared to do the job they’re being asked to do. Looking at a pull-up, when we are able to change our hand position we can avoid both, and we just discussed progression above.

Repetitive overuse, as the name implies, is doing the same thing over and over and over. When addressing this concern, it helps to have a little anatomy background. Our bodies are one large bag of many different tissues. Everything is connected. This means that our hands (fingers and thumb), which grab the bar or handles for a pull-up, are intimately connected via muscles, fascia, bones, nerves, blood and lymph vessels to the wrist, elbow, shoulder, and torso. Anything we change at the hand will effect each of these other areas.

While proper progression (discussed above) effects the mechanical elements of the pull-up helping us to use better technique, etc., changing hand position also effects the tissue element. By varying our hand position as we perform the pull-up over weeks or months, we decrease the amount of stress placed on the same line of tissue. This allows our bodies to better recover and repair, which decreases the risk of overuse and ultimately injury. This is vital for reducing elbow and shoulder injuries that can keep us from sustaining our training, and thus not gaining.

#3 Variety

Boredom often comes from lack of variety. Many people get bored with their training programs because they feel stagnated. Adding variety to your training is like adding spices to your food. It can make all the difference in the world. Having the ability to modify exercise on demand making them ‘different’ not only helps our bodies, as discussed above, but it also helps our mental and emotional outlook. Our mental and emotional outlook is every bit as important as the physical aspects for keeping us on track and into our training.

Variety can also make traditional exercises more attractive to many people. Whether using a straight barbell or Eleiko’s specifically designed adjustable handles, creating variety in how pull-ups are performed is essential to continued growth and performance. By using adjustable handles, you are able to generate as many pull-up variations as you want whilst gaining the benefit of decreasing the risk of injury regardless of your ability level.

Source: https://eleiko.com/en/stories/hand-positioning

 

Pilates and yoga are two popular, low-impact workouts accessible to people of all fitness levels. Both offer numerous health benefits, enhancing physical strength, flexibility, balance and mental well-being. Whether you prefer the guidance of an instructor in a studio or the convenience of a workout app like Merrithew Connect™, there are plenty of options to suit your skill level and goals. This guide will help you understand the benefits and differences between Pilates and yoga and explore how combining both practices might be the best approach for your fitness journey.

Pilates

Pilates is a mind-body exercise method developed by Joseph Pilates in the early 20th century. Originally intended for rehabilitation, it has evolved into a widely practiced fitness regimen, appreciated by many for its numerous health benefits.

Pilates involves a series of exercises that can be performed on a mat or using specialized equipment such as Merrithew’s V2 Max™ Reformers, Split-Pedal Stability Chairs™, Cadillacs, Spine Corrector, Arc and Ladder Barrel. Its exercises focus on controlled movements, precision and breath, aiming to create a balanced body with a strong core.

Types of Pilates

• Mat Pilates: Performed on the floor using a Pilates mat, this form of exercise achieves core strength and flexibility through bodyweight exercises.
• Reformer Pilates: Utilizes the Reformer’s moving carriage and springs to add resistance to exercises, enhancing muscle engagement, balance and control.
• Rehab Pilates: Tailored for rehabilitation purposes, physical therapists often prescribe this to aid injury recovery.
• Classical Pilates: This is a traditional approach to Joseph Pilates’ original exercises and principles.

Benefits of Pilates

• Core strength: Pilates workouts target the core muscles, including the abs, back extensors and pelvic floor, improving strength.
• Endurance and flexibility: Regular Pilates exercises enhance muscular endurance and flexibility, contributing to overall physical fitness.
• Balance and stability: Focuses on controlled movements and body awareness, improving balance and stability.
• Posture: Helps correct posture by strengthening the muscles responsible for proper alignment.
• Sports performance: Athletes incorporate Pilates to boost performance by enhancing coordination, agility, strength and flexibility, reducing the risk of injuries.
• Mind-body connection: Pilates fosters a connection between the mind and body, promoting mindfulness and mental clarity.

Yoga

Yoga is an ancient practice that combines physical postures, breathing exercises and meditation to promote overall health and well-being. Originating in India, yoga has evolved into various styles, each with its own focus and benefits.

Types of yoga

• Vinyasa Yoga: This involves a series of flowing movements linked with breath, offering a dynamic workout.
• Hatha Yoga: Focusing on basic postures and breathing exercises, it is ideal for beginners due to its slower pace.
• Ashtanga Yoga: A rigorous style that follows a specific sequence of postures, emphasizing strength, flexibility and stamina.
• Iyengar Yoga: Emphasizes precise alignment and uses props like blocks and straps to perform poses correctly.

Benefits of yoga

• Flexibility: Yoga poses stretch and lengthen the muscles, improving overall flexibility.
• Balance: The practice of holding poses improves balance and coordination.
• Posture: Yoga promotes body alignment and posture.
• Breathing: Controlled breathing techniques enhance lung capacity and relaxation.
• Meditation: The meditative aspect of yoga helps reduce stress and anxiety, contributing to mental well-being.

Differences between Pilates and yoga

While Pilates and yoga both aim to improve physical and mental health, they differ in their approach and focus.

• Origin:
  • Yoga is an ancient practice that originated in India over 5,000 years ago. It is deeply rooted in spiritual traditions.
  • Pilates was developed in the early 20th century by Joseph Pilates. It was initially created as a form of rehabilitation for injured soldiers and dancers.
• Breathing techniques:
  • Yoga uses various breathing techniques to enhance the mind-body connection and facilitate meditation. Primarily in and out through the nose.
  • Pilates emphasizes three dimensional breathing and uses pursed breathing to increase activation of the abdominal wall.
• Movement and flow:
  • Yoga includes a series of static and dynamic poses, often held for several breaths.
  • Pilates involves continuous, controlled movements targeting specific muscle groups.
• Equipment:
  • Yoga typically requires minimal equipment, mainly a yoga mat.
  • Pilates can be performed on a mat or using specialized equipment.

Similarities between Pilates and yoga

Despite their distinct origins and techniques, Pilates and yoga share numerous similarities, making them excellent choices for improving overall health.

• Mind-body connection: Both practices emphasize the integration of mind and body through focused movement and breathing.
• Flexibility and strength: Both improve flexibility and build muscle strength.
• Posture and balance: Each practice promotes better posture and balance.
• Overall well-being: Both contribute to overall well-being, reducing stress and enhancing mental clarity.

Pilates vs yoga: Finding your perfect balance

Pilates and yoga are both excellent forms of exercise, each offering unique physical, mental and rehabilitative benefits. Choosing the right practice for you depends on your goals and preferences.

Yoga provides a holistic approach that encourages slowing down and connecting with your breath, body and mind. It typically involves bigger movements that strengthen and stretch various muscle groups.

Pilates is also a holistic approach to exercise that emphasizes intentional, deliberate and precise whole-body movements. These controlled movements are repeated several times to target specific muscle groups. Its exercises are designed to strengthen the core, improve posture, and enhance stability.

If your goal is to develop mindfulness, reduce stress and improve flexibility, yoga may be the ideal choice. Pilates might be more suitable if you aim to strengthen your core, improve posture and support injury recovery. Ultimately, integrating both practices into your routine can offer a well-rounded approach to fitness and well-being, allowing you to benefit from the strengths of each.

Source: https://www.merrithew.com/blog/post/2024-07-02/pilates-vs-yoga-a-comprehensive-guide-to-choosing-the-right-practice-for-you