Many ways exist to arrange workouts. Some split routines break the week into upper/lower-body days, full-body/cardio days, and push-pull-leg days, which is also classic. However, if you have not tried a pull-leg combination, you should consider it, as the pullup and the deadlift are a fun routine to add to your week. Many consider the deadlift a pulling exercise more than a leg exercise, but the truth is, it is a full-body backside exercise that complements pullup exercises extremely well. Here is a pull-leg routine we did recently:
Warmup With a Pullup/Squat Half Pyramid, Dynamic Stretching
This is a 10-set dynamic warmup pyramid that takes 5-10 minutes. You can also add in toe touches after the squats to warm up the lower back and hamstrings for the following training session. The warmup looks like this:
- 1 squat, 1 pullup, jog 50 meters, mixing in dynamic stretches for 10-20 meters of that distance.
- 2 squats, 2 pullups, jog 50 meters with dynamic stretching …
- Up to 10/10
If you do not have a place to jog between warmup sets, you can replace it with jump rope, jumping jacks or an assault bike for 10 seconds. If you need to continue the warmup, jog 1 mile or bike/row for 10 minutes.
Read More: Ask Stew: What’s Better? Working Out Once vs. Multiple Times Per Day
Heavy Lift and Pullup Mix Section
This first part of the workout is the heavy barbell or hex-bar deadlift with a pullup super set. Both work the back of the body and focus on pulling movements in both directions. Pull the weight off the floor at your 5-rep max, then follow with non-weighted pullups for max reps. This combination also offers a bit of decompression after the deadlift as well. Take 2-3 minutes in between deadlift sets.
Repeat 4 times:
- Deadlift, 5 (heavy)
- Pullups, max reps
Moderate-Lift and Heavy Calisthenics
The next part of the workout requires a weight vest or weight belt of 20-25 pounds for the pullups to mimic the weight of most body armor and gear worn by the soldier. The kettlebell (KB) circuit continues with both legs, the hips, the lower back and the upper-body pulling muscles.
Select a moderately heavy KB that you can squat for 10 reps and KB swing for 20 reps. Then do KB bent-over rows to work the back and arms. The final event of the circuit is to find two like weights to farmer-carry in each hand for 100 meters fast (or 30 seconds if you do not have a straight 50 meter run area). As you progress with this workout, you can keep the weight vest on throughout the KB section of the circuit. For starters, take off the weight vest after the pullup exercise.
Repeat 4 times:
- Weight vest pullups, max reps
- KB squats, 10
- KB swings, 20
- KB rows, 5/arm
- KB farmer walks, 100 meters (2 x 50 meters)
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Cooldown Cardio and Mobility
The final section will help you cool down and massage the backside of the body with an easy non-impact cardio and a series of leg, hip and lower back stretches and foam rolling:
Repeat 2 times:
- Bike or row, 5 minutes
- Stretch/foam roll, 5 minutes
Incorporating a pull-leg routine into your weekly workouts can offer a fresh challenge with exercises that are commonly difficult. The only way to build balanced strength throughout the body is not to neglect these weaknesses but to regularly schedule popular military fitness testing events. By combining movements such as pullups and deadlifts, you engage multiple muscle groups and improve power, strength and stamina.
Whether you are looking to switch up your training or target your posterior muscle chain more effectively, this approach is an effective way to progress and keep your workouts from getting boring.
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