Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 11-24-2008, 10:09 PM   #1
Kevin Perry
Senior Member
 
Join Date: Jul 2007
Posts: 1,670
Default Helping someone with upper body strength

I need some help here...

Training partner has pretty much 0 upper body strength... Can't do a pullup or pull herself up towards the bar even when assisted. She can do some kneeling pushups and a couple regular pushups thats about it. She is not overweight nor does she have a high bf%... too skinny IMO honestly.

I am helping her progress on her pushups but Im not sure what to do with increasing her upper body strength for the pullups. There is no graviton machine and I do not want her doing jumping pullups.

I was thinking of using rows off a bar she cold pull herself up to but not sure if this will transfer well? I need advice and critique please...


In other news... I've been teaching her to squat for the past couple of weeks and she is progressing very well and getting much better and deeper and OMG stronger.. holy crap to think that my poor squating form would actually work on someone... what a surprise.
Kevin Perry is offline   Reply With Quote
Old 11-24-2008, 10:23 PM   #2
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

Why don't you want her doing jumping pullups?

Rows are a good idea.. pullup negatives. Rows can be scaled if you have a pair of rings depending how high they are off the ground. You can also use this progression for muscle ups.

You don't have any bands?

What are her goals? Something CF/fitness related?
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 11-24-2008, 10:31 PM   #3
Kevin Perry
Senior Member
 
Join Date: Jul 2007
Posts: 1,670
Default

She can't hold herself up on a bar well so im afriad her grip may give out if she tries jumping pullups. Bands are ones i've also considered.

Goal wise she wants to be stronger and have more overall strength. I've done some heavily scaled CF type workouts with her and she seemed to enjoy those, she just lacks overall strength and im trying to address that. Unfortunately I only have so much time to do it.
Kevin Perry is offline   Reply With Quote
Old 11-24-2008, 10:33 PM   #4
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

I would definitely do 1-2 exercises of strength with her before any of the [scaled] metcons that you're gonna do. Basically, hybridize it in some way since obviously she probably wouldn't enjoy something like SS... but get some strength in and then do the metcons or whatnot. That'll probably be the quickest way.
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 11-24-2008, 10:41 PM   #5
Kevin Perry
Senior Member
 
Join Date: Jul 2007
Posts: 1,670
Default

yea thats what im thinking. The scaled stuff I worked with her on were more with medicine balls and done outside.. not true cf but metabolic in nature and not at a high intensity.
Kevin Perry is offline   Reply With Quote
Old 11-25-2008, 05:12 AM   #6
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Horizontal/body rows do transfer surprisingly well to pull-ups, I can testify to that myself.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 11-25-2008, 06:06 AM   #7
Susie Rosenberg
Member
 
Join Date: Nov 2007
Posts: 91
Default

Before my neurologic condition intervened, I'd gotten real close to good pullups using the bands. Jumping pullups and negatives for someone with no strength can be easy to overdo, IMO. You wind up with overuse injuries real quick. Harder to do with the full ROM of a band pullup. You get tired too quick to overdo! I really liked my Woody Bands, progressed rapidly from heavy to lightest.

Susie
__________________
Those who hear not the music, think the dancers mad.
Susie Rosenberg is offline   Reply With Quote
Old 11-25-2008, 06:31 AM   #8
Philip Stablein
Member
 
Philip Stablein's Avatar
 
Join Date: Aug 2008
Location: Baltimore, MD
Posts: 66
Default

Quote:
Originally Posted by Garrett Smith View Post
Horizontal/body rows do transfer surprisingly well to pull-ups, I can testify to that myself.
I was just reading on Jim Bathurst's site about how he likes 1-arm bent dumbbell rows to build strength for people who cannot do a pull-up. Functional? Nope! But easily scalable and seemingly a good path toward the pull-up.
__________________
www.southbaltimorecf.com
Philip Stablein is offline   Reply With Quote
Old 11-25-2008, 08:13 AM   #9
Mike ODonnell
Senior Member
 
Mike ODonnell's Avatar
 
Join Date: Nov 2006
Posts: 3,596
Default

+1 for inverted/angled body rows using a smith machine bar, rings, straps...or whatever else you can find.
__________________
Fitness Spotlight
The IF Life
Mike ODonnell is offline   Reply With Quote
Old 11-25-2008, 10:59 AM   #10
Kevin Perry
Senior Member
 
Join Date: Jul 2007
Posts: 1,670
Default

I used inverted body rows on the smith machine. She handled them very well and liked them quite a bit.
Kevin Perry is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 09:18 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator