Try Dean Karnazes’ Power Tower upper-body workout
Dean Karnazes runs for his life—seriously. That is to say, running is what motivates him, guides him and inspires him. He’s run something like 100,000 miles in his lifetime. If you consider that the earth’s circumference is 24,000 miles at the equator, Karnazes has run around the world over four times.Running isn’t just taxing on your legs. You need a strong, flexible core and a durable upper body to put that many miles under your sneakers. Karnazes uses strength workouts to aid and improve his torrid running rate. Here’s his “Power Tower” chin-up and dip workout plan:
POWER TOWER WORKOUT
| ACTIVITY |
SETS/REPS
|
| Wide grip chin-up | 4/10-12 |
| Close grip chin-up | 4/10-12 |
| Dip | 4/12-15 |
1. WIDE GRIP CHIN-UP
TARGET Back, shoulders and biceps
SET UP Take an overhand grip on a pull-up bar. Make sure your hands are spread wider than your shoulders. Let your legs hang straight down, crossed at the ankle if that is more comfortable, or bent back at the knee.
ACTION Pull yourself up with control until your chin reaches the top of the bar. Feel a contraction in your back, then slowly lower yourself back to the starting position. Avoid a quick release, as this undercuts the muscle-building advantage of the exercise.
TRAINER’S TIP For an added core benefit, raise you legs to hip level and perform pull-ups while flexing your abs to maintain that position.
TARGET Back, shoulders and biceps
SET UP Take an overhand grip on a pull-up bar. Make sure your hands are spread wider than your shoulders. Let your legs hang straight down, crossed at the ankle if that is more comfortable, or bent back at the knee.
ACTION Pull yourself up with control until your chin reaches the top of the bar. Feel a contraction in your back, then slowly lower yourself back to the starting position. Avoid a quick release, as this undercuts the muscle-building advantage of the exercise.
TRAINER’S TIP For an added core benefit, raise you legs to hip level and perform pull-ups while flexing your abs to maintain that position.
2. CLOSE GRIP CHIN-UP
TARGET Biceps, back and shoulders
SET UP Take a standard chin-up grip on a pull-up bar, palms facing towards you. Your hands should be shoulder-width apart. Let your legs hang straight down, crossed at ankle if that is more comfortable, or bent back at the knee.
ACTION Pull yourself up with control until your chin reaches the top of the bar. Feel a contraction in your back, then slowly lower yourself back to the starting position.
TARGET Biceps, back and shoulders
SET UP Take a standard chin-up grip on a pull-up bar, palms facing towards you. Your hands should be shoulder-width apart. Let your legs hang straight down, crossed at ankle if that is more comfortable, or bent back at the knee.
ACTION Pull yourself up with control until your chin reaches the top of the bar. Feel a contraction in your back, then slowly lower yourself back to the starting position.
3. DIP
TARGET Chest, triceps
START Grasp the dip bars with your arms extended. Keep your upper body upright as much as possible.
ACTION Keep your elbows tight to your sides as you bend them to lower your body down toward the floor. When your arms approach 90-degree angles, press your hands into the bars to extend your arms and raise your body back up to the start.
TRAINER’S TIP Start each set with your upper body completely upright, focusing as much attention on the triceps as possible.
TARGET Chest, triceps
START Grasp the dip bars with your arms extended. Keep your upper body upright as much as possible.
ACTION Keep your elbows tight to your sides as you bend them to lower your body down toward the floor. When your arms approach 90-degree angles, press your hands into the bars to extend your arms and raise your body back up to the start.
TRAINER’S TIP Start each set with your upper body completely upright, focusing as much attention on the triceps as possible.
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