A pre-season upper-body test performed by Manchester United players has gone viral. This workout challenge has many gym rats try it to gauge strength and grip endurance. Interestingly, former footballer Rio Ferdinand himself took up this challenge and killed it like a boss.
How does it work?
According to Fit&Well, the workout is a good example of how to use a workout technique called paused reps to build size and strength.
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This is how the challenge works:
Grasp a pull-up bar with a wide, overhand grip
With your arms fully extended, start in a dead hang and hold for five seconds.
Pull up until your chin is above the bar, then lower back down with control into another five-second dead hang.
Continue this sequence—hang, pull, lower, hang—for as many reps as possible until failure.
What makes the workout challenging?
The 5-second dead hang increases the grip fatigue and the paused-rep style drill is an amazing way to develop both strength and control.
The Manchester United pull-up challenge has several benefits, such as:
Helps in building upper-body strength
Improves grip strength
Strengthens core stability
Enhances muscle endurance
Improves pull-up technique
Trains your mind to push through fatigue
Consult your trainer or an expert for professional advice.