bodybuilding.com how to seriesHow To Perform Dips Presented By: BodyBuilding.com 

Obstacle Race training requires more than just running ability. It requires a well balanced amount of upper body strength as well. Continuing to build up our repertoire of exercises that can be used in building the muscles necessary to complete obstacles, today we will learn the proper form for dips. By working on a variety of exercises we become stronger, and as we become stronger a majority of the obstacles will inherently become easier. Having trouble pushing yourself up and over the wall climbs? Do your arms get tired while crawling through the barbed wire? Performing dips is a fantastic way to develop your tricep muscles and help you to conquer these obstacles.

Bodybuilding.com How to Perform Dips Spartan Race

Whichever obstacle it is that gets the best of you, know that by working on building the strength to complete them is half the battle. The other half is practice. Incorporate dips into your everyday training and soon enough you’ll develop what we like to call “obstacle immunity.” Once you develop “obstacle immunity” any obstacle you face whether it be in a Spartan Race or in your everyday life, will become easier. Things will begin to just work and you’ll no longer fear the unknown. It’s not that they’ll just become easier, it’s more that you’ll become better at handling them. Work hard enough and you just might earn yourself a burpee free race. So get to work, do some dips, and we’ll see you at the finish line. Get after it Spartan! AROO!!!

 

 

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bodybuilding.com how to seriesHow-To Perform a Pull-Up Presented By: BodyBuilding.com

When training for the many obstacles that present themselves at a Spartan Race there are a myriad of exercises that can help you to overcome them. Today we will be looking at the Pull-Up, a commonly difficult exercise that proves extraordinarily crucial in developing obstacle immunity. Working at building the proper muscles for each obstacle will help you in achieving a burpee free race! If you find it difficult to climb over the six, seven, or eight foot falls, or perhaps the Hercules Hoist is just too darn heavy to hoist to the top, it’s time to start doing more pull-ups.

pull-up exercise how to bodybuilding.com spartan race obstacle immunity

The pull-up exercise will help you to develop your back and arm muscles, specifically your latissimus dorsi, biceps and shoulder muscles. These muscles in turn will help you to conquer not only the wall climbs and the Hercules Hoist, but also the monkey bars, the traverse wall, the rope climb, the tire drag, the sandbag, Atlas, and bucket carries, as well as the slippery wall. As you can tell the pull-up and the muscles it focuses on strengthening are essential in conquering most of the obstacles at a Spartan Race.

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The pull-up is just one of many exercises that will lead you to obstacle immunity. Get to work and incorporate pull-ups into your workout regimen. If you have trouble doing one, start off doing them assisted and work up from there. Your goal should be to continuously improve. Remember, always stay hungry and strive to do more in each set. Now get after it Spartan! AROO!! Click here to view video tutorial.

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Spartan Pro Teamer Isiah Vidal takes us through how to complete the inverted walls and gives tips and coaching advice for how to prepare for them.

Beat the obstacle and avoid the burpees!!

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We’ve all been there. You duck under that first length of barbed wire and after having moved what feels like 20 yards, you look up and realize it’s closer to 2 or 3 feet. You take a peek over the wire and it seems like this crawl spans all the way into the next state.

Pro Team member Chris Rutz knows how you feel and as such, has helped with another episode of Buck Furpees and will now give you some pointers regarding how to train for and then beat the barbed wire crawl.

Don’t forget to check out the previous episodes of Buck Furpees on our Youtube Channel (link) and brush up on other videos including the Traverse Wall, The Atlas Carry, Rope Climb and the dreaded Spearman Throw.

See you at the finish line!

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One thing we see again and again at Spartan Race is people failing the Traverse Wall. In this edition of “How To”, Corinne Kohlen guides us through the basic skills and shows us how, as an elite racer, she prefers to see off this obstacle with the minimum of fuss. 

In addition to this, we would also advise those that have difficulty with the Traverse Wall to experiment with Bouldering and indoor rock climbing. This sport generates great coordination and improves strength in the muscles needed for this obstacle, as well as improving strength in grip.

With practice, you need never do burpees at this obstacle again.

Sign up at spartanrace.com and see how you do!

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How many times have you stared longingly at those people at Spartan Races that effortlessly scamper up those climbing ropes and ring the cowbell with effortless ease?

There you are, hugging that rope with your hands clenched around that knot, hoping that if you can get just above the one in front of you, you’re part of the way there. Then what happens? You slide back into that muddy water and curse the whole thing to Hades.

How do they do it? It looks so easy when they do it!

Never fear – the Spartan Race Pro Team are here!

In this episode of “How to…” the Barbed Wire Queen of Green, Andi Hardy, is going to show you how to employ the “J-Hook” technique when climbing a rope. Gone are those frustrating times of shaking an angry fist at that cowbell you can’t reach.

Just watch this tutorial video made on course at a Spartan Race and all will be revealed!

Learn the technique and sign up without fear of failing it again!

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By the time you get to the tire flip at a Spartan Race, you’ll have been worn down a little. We’ll have made sure that your legs have had some punishment and that your arms feel like they are full of cement. We’re trying to break you. You’re welcome.

So, when it comes to flipping a tire that can be 2 or sometimes even 3 times your own bodyweight, it’s going to be hard. The last thing you want to do is to do it incorrectly. There are ways of lifting tires and luckily, Pro Team member Laura Messner is here to help guide you through what you ought to consider when the time comes.

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