pullups--so close yet so far away

Yael Grauer · 09-10-2010, 02:08 PM

So I can do a pull-up, but not from a dead hang. So close yet so far away. I can do a neutral grip pull-up on rings and just about every variation, and I can do a pullup on the Grav without any assistance, no problem. I can even start from standing on the Grav and do that. I can do band pullups, jumping pullups, etc. kipping but not from a dead hang, etc. It's that quarter inch or whatever it is that I can't get. Body rows and all the other variations I've tried to build up to it haven't helped. Is doing band pullups from a dead hang my best bet?

Gary Ohm · 09-10-2010, 03:42 PM

How about just dead hangs?
Go for time, and when you can hold the full extension for 30 seconds or so give the pullup another try (when you're fresh).

If that doesn't do it, try one arm deadhangs...

I had somewhat the same trouble for a while, and deadhangs helped me out of it. YMMV.

Good Luck

Kevin Perry · 09-10-2010, 03:58 PM

deadhangs, bands, negatives if your able to.

Derek Weaver · 09-10-2010, 08:50 PM

It sounds like that stretched out position at the bottom is the issue.

I would usually say bands and maybe negatives, but I'm not so sure.

Maybe one of the ex. phys gurus like Steven Low could chime in here.

Yael Grauer · 09-10-2010, 10:43 PM

Quote:

Originally Posted by Derek Weaver

It sounds like that stretched out position at the bottom is the issue.

Yes! It is my Kryptonite!

Donald Lee · 09-11-2010, 04:31 AM

It sounds like your lats might be holding you back.

I'm not sure what it's called, but you could try just doing reps with bands or on the Gravitron of just retracting your scapula from the deadhang position.

Or, you could mix things up. You could do retract your scapula and hold for 1-3 sec and then do a full pullup or do at least a 1/3-1/2 pullup.

Even while focusing on the bottom position though, I'd still do some full pullup work so you can easily transition back to full pullups once you've fixed your weak point.

Allen Yeh · 09-11-2010, 06:17 AM

There was a tnation article from not too long ago where they worked the lats from the "bottom" position of the pullup with a lat pulldown. I tried googling it last night and was unsuccessful.

Here it is:
http://www.t-nation.com/testosterone...ll-up-strength

Yael Grauer · 10-24-2010, 09:57 PM

Quote:

Originally Posted by Gary Ohm

How about just dead hangs?
Go for time, and when you can hold the full extension for 30 seconds or so give the pullup another try (when you're fresh).

FYI--I tried this and could hold a deadhang at full extension for over 30 seconds on the first try.

Allen Yeh · 10-25-2010, 05:55 AM

So how is the quest for a dead-hang going?

Yael Grauer · 10-31-2010, 09:31 AM

The bar at my gym is kind of high up to use bands on, unless I also get a box, but then to kick out the box and use the band at the same time might be tricky.

http://lifelineusa.com/products/comi...olution&detail is the toy I want