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What's on...

Today

John Moran @ Brewery Theatre

"Still Alive" by Rachel Sokal @ Bristol Folk House

The Equinox Trio, Live Jazz at Market @ Market Restaurant

Bath City Limits @ Market Restaurant

Bath City Limits @ Market Restaurant

Get Fabulous For Christmas! @ The Witches Brew Limited

Fridays @ Oceana

Fridays @ Sasparilla

BLISS @ Java Bar & Club

Fridays - Purple Baize @ The Elbow Room

Saturday, 19 May 2012

HOT BUTTERED SOUL Your Money $$$ or Your @

John Moran @ Brewery Theatre

"Still Alive" by Rachel Sokal @ Bristol Folk House

Birthday Dance workshops for Children @ Diva Dance Academy

Keiron the Magician at the King's Arms @ The King's Arms

Saturdays @ Oceana

Sun Kissed Beach Party @ 31

Pre Club @ Sasparilla

Saturdays @ Platform1

Just Java @ Java Bar & Club

Kapap/Krav Maga/Self Defence @ KapapBristol

Saturdays - By the Pool @ The Elbow Room

Sunday, 20 May 2012

HOT BUTTERED SOUL Your Money $$$ or Your @

John Moran @ Brewery Theatre

"Still Alive" by Rachel Sokal @ Bristol Folk House

Thankyouplease @ Mbargo @ Mbargo

Sunday night Salsa in the Aztec Hotel @ Aztec Spa

The Sunday Slouch @ The Golden Guinea

Movie Nights @ Horts City Tavern

The Candle Club - Open Mic Night @ The Golden Guinea

Sundays - Grassroots @ The Elbow Room

Monday, 21 May 2012

Minsk, 2011: a Reply to Kathy Acker @ Tobacco Factory Theatre

Made in Heaven @ Tobacco Factory Theatre

"Still Alive" by Rachel Sokal @ Bristol Folk House

Commercial Dance for Beginners! @ Lifestyles Fitness Centre

MEDIUM FORMAT FILM PHOTOGRAPHY COURSE @ The Motorcycle Showroom

The Lash! @ Oceana

Mondays Old skool @ The Elbow Room

Tuesday, 22 May 2012

Minsk, 2011: a Reply to Kathy Acker @ Tobacco Factory Theatre

Made in Heaven @ Tobacco Factory Theatre

Crunch @ Brewery Theatre

Hitch @ Brewery Theatre

"Still Alive" by Rachel Sokal @ Bristol Folk House

Street Dance Classes for Children! @ No Location

Exploring Illustration Evening Class @ Bristol Folk House

Burlesque for beginners course.. @ Lifestyles Fitness Centre

Salsa in Canvas @ The Slug & Lettuce @ Salsa Souls - Bristol Salsa dance

Tuesdays - Glastonbury Greats @ The Elbow Room

Wednesday, 23 May 2012

Minsk, 2011: a Reply to Kathy Acker @ Tobacco Factory Theatre

Made in Heaven @ Tobacco Factory Theatre

Crunch @ Brewery Theatre

Hitch @ Brewery Theatre

"Still Alive" by Rachel Sokal @ Bristol Folk House

Dance to Beyonce Ego! @ Lifestyles Fitness Centre

Salsa Mania Bristol @ Tahiki Cocktail Lounge

Open Mic Night @ The Galley

iDENtity @ The Den

CONTRABAND SESSIONS! @ The Golden Lion

Wednesdays - Ninties @ The Elbow Room

Thursday, 24 May 2012

Minsk, 2011: a Reply to Kathy Acker @ Tobacco Factory Theatre

Made in Heaven @ Tobacco Factory Theatre

Crunch @ Brewery Theatre

Hitch @ Brewery Theatre

"Still Alive" by Rachel Sokal @ Bristol Folk House

Wine Tasting Classes: The Old World @ Bristol Folk House

Poker Night at the King's Arms @ The King's Arms

5 week Baby Massage Course @ The Witches Brew Limited

Thursdays @ Oceana

Tones - Funk/Soul/HipHop Night @ The Golden Guinea

Thursdays 241 Cocktails @ The Elbow Room

Cocoloco @ Java Bar & Club

Friday, 25 May 2012

Minsk, 2011: a Reply to Kathy Acker @ Tobacco Factory Theatre

Made in Heaven @ Tobacco Factory Theatre

Small Talk @ Brewery Theatre

"Still Alive" by Rachel Sokal @ Bristol Folk House

The Equinox Trio, Live Jazz at Market @ Market Restaurant

Bath City Limits @ Market Restaurant

Bath City Limits @ Market Restaurant

Get Fabulous For Christmas! @ The Witches Brew Limited

Fridays @ Oceana

Fridays @ Sasparilla

BLISS @ Java Bar & Club

Fridays - Purple Baize @ The Elbow Room

Saturday, 26 May 2012

Minsk, 2011: a Reply to Kathy Acker @ Tobacco Factory Theatre

Made in Heaven @ Tobacco Factory Theatre

Small Talk @ Brewery Theatre

"Still Alive" by Rachel Sokal @ Bristol Folk House

Birthday Dance workshops for Children @ Diva Dance Academy

Keiron the Magician at the King's Arms @ The King's Arms

Saturdays @ Oceana

Sun Kissed Beach Party @ 31

Pre Club @ Sasparilla

Saturdays @ Platform1

Just Java @ Java Bar & Club

Kapap/Krav Maga/Self Defence @ KapapBristol

Saturdays - By the Pool @ The Elbow Room

Sunday, 27 May 2012

"Still Alive" by Rachel Sokal @ Bristol Folk House

Thankyouplease @ Mbargo @ Mbargo

Sunday night Salsa in the Aztec Hotel @ Aztec Spa

The Sunday Slouch @ The Golden Guinea

Movie Nights @ Horts City Tavern

The Candle Club - Open Mic Night @ The Golden Guinea

Sundays - Grassroots @ The Elbow Room

Monday, 28 May 2012

"Still Alive" by Rachel Sokal @ Bristol Folk House

Commercial Dance for Beginners! @ Lifestyles Fitness Centre

MEDIUM FORMAT FILM PHOTOGRAPHY COURSE @ The Motorcycle Showroom

The Lash! @ Oceana

Mondays Old skool @ The Elbow Room

Tuesday, 29 May 2012

"Still Alive" by Rachel Sokal @ Bristol Folk House

Street Dance Classes for Children! @ No Location

Exploring Illustration Evening Class @ Bristol Folk House

Burlesque for beginners course.. @ Lifestyles Fitness Centre

Salsa in Canvas @ The Slug & Lettuce @ Salsa Souls - Bristol Salsa dance

Tuesdays - Glastonbury Greats @ The Elbow Room

Wednesday, 30 May 2012

"Still Alive" by Rachel Sokal @ Bristol Folk House

Dance to Beyonce Ego! @ Lifestyles Fitness Centre

Salsa Mania Bristol @ Tahiki Cocktail Lounge

Open Mic Night @ The Galley

iDENtity @ The Den

CONTRABAND SESSIONS! @ The Golden Lion

Wednesdays - Ninties @ The Elbow Room

Thursday, 31 May 2012

"Still Alive" by Rachel Sokal @ Bristol Folk House

Wine Tasting Classes: The Old World @ Bristol Folk House

Poker Night at the King's Arms @ The King's Arms

5 week Baby Massage Course @ The Witches Brew Limited

Thursdays @ Oceana

Tones - Funk/Soul/HipHop Night @ The Golden Guinea

Thursdays 241 Cocktails @ The Elbow Room

Cocoloco @ Java Bar & Club

Pull Ups - Charlie Walker

25 October 2010

In my opinion the pull up is one of the best tests of true pound for pound strength, and one of the most effective bodyweight exercises for increasing strength and endurance. The main muscles used in all these exercises are the lats, traps, rhomboids and biceps, however, many other core stabilisation muscles play a huge role in performing these. Here are some of my favourite variations to really challenge you...

The Wide Grip Pull Up

Start by hanging from a bar with your arms straight, just over shoulder width. Make sure you keep your chest up and shoulders pulled back and pull yourself upward. Pull until the top of your chest reaches the bar and your chin is just slightly over, pause, and lower your body back down under control.

The Close Grip Pull Up

In this variation start by hanging from the bar with straight arms and a supinated grip, space your hands just a few inches apart and then pull yourself up. Keep your chest up and shoulders back just as you did in the wide grip variation.

The Muscle-Up

The muscle-up is done by performing a regular pull up, but as your chest reaches the bar you pull your body up and over the bar into the push section of a dip so that you end up over the bar with your arms straight below you. Use the momentum you gather on the way up to propel you into the second phase of the exercise, if your finding this hard try kicking your legs up to create extra force. This is a very powerful, full body exercise which will increase both strength and power.

The Triangle Pull Up

The triangle is a regular wide grip pull up, the difference is that you pull yourself to one side. As you pull yourself upward, move your body across to one side so that when you reach the bar the side of your chin is just above one hand. Lower and then repeat, moving to the other side each repetition.

Close Grip Leg Raise Pull Up

The name gives it away, this is simply a close grip pull up with your legs extended out in front of you. However, this is where the simplicity stops... The exercise is a really challenging core exercise that enlists the help of all the core muscles, especially the abdominals. As you hang at the bottom position of a close grip pull up, contract your abdominals and raise your legs straight out in front of your body. Hold this position and then pull upward.
Hope you enjoy these variations and see an improvement in strength and power...

Charlie Walker

Personal Trainer
Mobile: 07595326311