Pull up technique?

body weight workout

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changeup
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Pull up technique?

Post by changeup » Sat Apr 12, 2008 2:06 pm

Help!!!
I'm having trouble with the pull ups. They are a great indication of strength/weight ratio... and yes... my weight is too high.

Can I use a weighted pull up machine (ie: graviton) or should I do negative pull ups or should I just continue to flounder and grunt, much to the amusement of the whole gym?

Are there any technique tips that might help? I know the crossfit crowd is keen on kipping. Is that okay?

PS: I am doing modified Zone right now and plan to do 100% when I finish moving this week. Should help with the extra weight I carry. Will let you know how that goes.

ucffool
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Post by ucffool » Sat Apr 12, 2008 2:39 pm

You can kip, though consider it a 2:1 kipping:not.
Also, I burned out my nervous system doing negatives, so mix it up. I don't see an issue with using a pull-up machine, but you don't get as good a workout as when you are free-floating from the bar.
As suggested on simplefit, you should consider doing body rows , possibly with rings as you build it... mix it up.

changeup
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Post by changeup » Sat Apr 12, 2008 5:43 pm

I don't have rings but will use body rows with towel. Interested in your comment that you burned out your nervous system. Can you expand?

What I love about the SF workouts is how deceptive they are. I'm adding in extra squats since I'm stuck on the pull ups at a very low number, but my legs can handle more.

I'll just keep working at it.

ucffool
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Post by ucffool » Sat Apr 26, 2008 4:50 pm

When I described what I went through, that's how Kevin put it. Basically, I had a fear of jumping up to the bar, and my body just refused to operate properly. It was mentally exhausting. Switching to bodyrows really helped me through that.

changeup
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Post by changeup » Sat Apr 26, 2008 8:51 pm

Thanks. That made so much sense. I'm doing CrossFit for the next four weeks and using bands for pull ups (cheating?), but I figure if I can get technique and intensity nailed I will be okay. Hope to drop bands next week.

Still doing towel pull ups at my park. Anyone else do SimpleFit outdoors and get weird looks?

ucffool
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Post by ucffool » Fri May 23, 2008 3:59 pm

No weird looks (I'm always outside), most people ask what I'm training for. :) I tell them LIFE.

splint
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Post by splint » Sun May 25, 2008 10:18 am

Crossfit theory is that learning the kipping pull-up benefits your dead hang pull-up number. So don't worry about using that. You almost have to use kipping at Crossfit as the workout I did today was 3 rounds of 800m run/50 pull-ups. I think it might take me a week to do 150 dead hang pull-ups.

I had a funny conversation this morning when the father of two kids who couldn't do one pull-ups (the kids couldn't, I doubt the father could either) but he asked how many pull-ups I was doing and I said, well today it's 150. He said, "150 Pull-ups!?!? :shock: "

volleyball_man
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Post by volleyball_man » Sun May 25, 2008 3:19 pm

Did you see the vid for butterfly pullups recently?

Bodyrows helped me a ton - as did negatives. I also have and use bands. I don't see a big negative (pardon the pun) to using a gravitron if you are overweight and in the process of losing it.

The way I understand it, kipping uses more of your whole body where dead-hang is more of an isolation exercise. If your goal is to get to level 8 as a transition to crossfit's Cindy - then kip away!

changeup
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Post by changeup » Sun May 25, 2008 7:31 pm

VB: Where is the vid for the butterfly pill ups posted?

PS: Agree about the pull up rows and gravitron.

changeup
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Post by changeup » Sun May 25, 2008 7:35 pm

Hey. Ignore my post. Just went to CrossFit and saw the video. I've been away all weekend camping. Gotta love the Canadian north... but gotta hate the blackfies!

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