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Old 12-21-2008, 05:13 PM   #1
Patrick Donnelly
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Default Preferable Method for Weighted L-Chin-ups?

Three options:
1. ankle weights
2. weight vest
3. weight belt (weight hanging behind you, obviously not with the chain going between the legs in front)

Which is the standard one? (Is there even a standard?) For general strength-building, with the goal of a L-rope climb, which one would you recommend? Why? Each method of adding weight so drastically changes the exercise that I really can't determine which would be best.
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Old 12-21-2008, 05:17 PM   #2
George Mounce
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Whats the goal? Stabilizing the mid-line while doing a chin-up is all about ankle weights, but doesn't add much to the total weight of the pull-up (at least I don't think people could add even close as much as the other methods). The other two don't accomplish much more then add weight to a chin-up, and require the normal amount of mid-line stabilization.
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Old 12-21-2008, 05:27 PM   #3
Blair Lowe
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Hold a Dumbbell between your ankles.
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Old 12-21-2008, 07:49 PM   #4
Patrick Donnelly
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Quote:
Originally Posted by George Mounce View Post
Whats the goal? Stabilizing the mid-line while doing a chin-up is all about ankle weights, but doesn't add much to the total weight of the pull-up (at least I don't think people could add even close as much as the other methods). The other two don't accomplish much more then add weight to a chin-up, and require the normal amount of mid-line stabilization.
Well, the challenge that you typically get from an unweighted L-chin-up comes from the fact that your center of mass is offset. It forces you to put your body behind the bar, pulling up with your arms at an angle, in a very small way, similar to the front lever pull-ups. So, adding more mass to the ankles increases this offset. While it becomes much more difficult, when weight is added, not much of that difficulty comes from a lack of ab strength.

This is what makes me wonder which method is preferable.


If you imagine the system of the bar, body, and additional weight, as the weight approaches infinity (wouldn't we all love to do a chin-up with infinity extra pounds?), the position of the center of mass varies greatly between ankle weights (at the ankles), a weight vest (in the torso, like a regular pull-up), and weight belt (slightly behind and below the torso). These are all drastically different exercises.


Re: Blair
Fortunately, I have 2x10lb adjustable ankle weights. If I decide to use them, I'm certain that they will keep me plenty occupied for a while.
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Old 12-21-2008, 08:56 PM   #5
Steven Low
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Depends on what you want to accomplish like George said. No ifs, ands or buts on this one....
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Old 12-22-2008, 04:39 PM   #6
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Hmm, I'll try one with my DB and tell you how much it sucks. It's heavier than I would prefer (25lb) but I either will do one or it won't happen.
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Old 12-22-2008, 04:55 PM   #7
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I'd personally find a harder BW exercise to do. Why not get good at ice cream makers?

New moves are more fun to learn & do than simply adding weight to old ones, IMO.

That's exactly the reason I started doing focused gymnastics training instead of metcon....
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Old 12-23-2008, 01:07 PM   #8
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Quote:
Originally Posted by Steven Low View Post
Depends on what you want to accomplish like George said. No ifs, ands or buts on this one....
Well, how do the goals they help you reach vary? That's what I'd like to know.
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Old 12-23-2008, 01:47 PM   #9
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What goal are you trying to reach by adding weight to L-chin-ups, other than being able to do them weighted? That will help their response...
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Old 12-23-2008, 03:18 PM   #10
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I mean if you're looking for brute pulling strength there's better stuff... cross, weighted pullups, some form of rowing, front levers, etc. If you're looking for core there's better stuff too.

It's a good combo of core + pulling I suppose if that's what you want... but I wouldn't waste my time with them. If you were looking for core + pulling then it'd probably be better to do them with the weights on your ankles.
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