Image source: Getty/Rob Tlingali
Basic fitness moves have commonly agreed names (think: squats, planks, push-ups). However, as the movements become more complex and creative, the names start to become more complex, sometimes even non-existent.
For example, celebrity trainers Ben Brunocome up with his fair share of creative exercises, share Instagram video His longtime model client, Kate Upton, is doing something you’ve probably never seen before. It is performed using a pair of gymnastic rings and a workout his bench, and includes pull-ups, glute bridges, hamstring curls, and inverse rows – except it’s called a “pull-up mega-hip thrust.” No name, Bruno wrote in the caption.
“We’ve been doing it for over a decade without knowing what to call it,” he wrote, prompting commenters to share their ideas. Anyone wins a prize.”
Look at this!
dance fit sugar
And his Instagram followers weren’t disappointed. Some of the most popular suggestions included genius ideas like “Muscle Upton,” “Pull Upton,” “Upton Funk,” and “Ring Worm.” rice field. (Bruno hasn’t declared a winner yet, but we’re in favor of the first winner — and it got the most likes.)
Name aside, this move is a driving force for strengthening the muscles along the entire back of the body, aka the posterior chain. “This nifty exercise works the entire backside of your body with little strain on your joints,” Bruno wrote in the caption. rice field. Sure enough for her, when he coached her through the sixth and her final rep, Upton let out a small shriek of her exhaustion and stepped out of the position to take her break.
“From an upper-body perspective, it starts as a pull-up, but at the top it turns into an upside-down row,” Bruno continued in the caption. It turns into a hip thrust, so there’s a lot of good stuff going on here.
This means you can work your core, back, biceps, hamstrings, and glutes. Very challenging and adds an element of cardio to make it a true full body strength and cardio workout. What more do you want?
How to do “Muscle Upton”
If you want to try it yourself, you’ll need a set of rings or a suspension trainer like the TRX ($180) plus another platform like a training bench or plyo box. Space the ring or his TRX handle hanging a few feet back from the top of the bench or box.
This move can be done as part of a full-body circuit workout, added to your next back workout, or incorporated into your leg day routine. Do a good warm-up before trying.
- To get into the starting position, stand directly under the ring and hold it with each hand. Slowly lower your body until your arms extend overhead. From this hanging position, place your feet on the bench in front of you, place your heels on the bench, and extend your legs to form an “L” shape. (Your buttocks may be touching the floor or off the floor, depending on the height of the ring.)
- To initiate the movement, rock the soles of your feet so that your shins are perpendicular to the bench. To do this, you need to bend your knees to about 90 degrees and use your hamstrings to pull your body toward the bench.
- Next, engage your core and glutes to lift your hips and pull your chest up between your hands to form a row. Your body should form a straight line from your shoulders to your knees.
- Hold this position for 1 second, then slowly reverse the movement to return to the starting position. Slowly extend your arms to lower your chest, straighten your legs and bend your hips, hanging under the ring with your arms and legs fully extended. That’s one rep.
- Repeat 6 times. Try 3-4 sets.
