pullups--so close yet so far away

[Gary Ohm]

Originally Posted by Yael Grauer

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

Well, then there ya go. How are you coming with the overall pullup?

[Yael Grauer]

Originally Posted by Gary Ohm

Well, then there ya go. How are you coming with the overall pullup?

I'm not. Working on lat activation and on eccentric pull-ups has proven completely ineffective.

[Blair Lowe]

Have you tried some sort of lock-off right beyond dead-hang? It is generally quite difficult to lock that off on an negative/eccentric pullup once your elbow angle gets bigger than 90 degrees.

I dunno about the pullup shrugs. I use them in my WU before dead hang holds. No idear. My shoulders like lots of warmup.

So perhaps you can rig up some sort of assist that will allow you to break from the deadhang and hold. Or work that lockoff from the descent with an assist. Feet on a block or band assist.

Maybe weighted body rows?

[Yael Grauer]

Yeah, have done weighted body rows, anything with a block I can do because again it's just that 1/8 inch that gives me trouble. Anyway I will probably just do deadhangs with bands once I buy that contraption I want, I guess. I can do weighted body rows with significant weight already...

[James Evans]

Come on guys. We are all failing to an epic degree if Poliquin is correct.

We should be able to take Yael to 12 pull ups in 12 weeks or we don't know what we are doing.

Sort it out.

[Blair Lowe]

My thoughts on the weighted body rows is to calculate the percentage of body weight that you are doing when doing a body row and then make it up the leftover to closer and closer to 100% by adding weight.

I'm gonna take a guess and say body rows roughly have 70% of one's BW on them, but that just a guess from pushup BW%. It differs from person to person and I've never see any numbers with females.

When you figure out something you can 3rm that break off point, there you go. Might not be a bad idea to figure out a higher rep mark as well. Dunno.

[Andew Cattermole]

Get a good Spotter

Position
Support hand under Knee other hand in Lower back

Spotter gives just enough for you to get to top lock off ,you lock and lower with assist if needed working to be without assist on the lock and lower

Reps
Work Ladder Small reps 1-2-3/1-2-3/1-2-3

Use Use tempo 1 count up 1 count Lock off 1 count Lower

Core Tight
At full extension and through out keep the Glutes tight BButton pulled in

Types
Neutral grip
Pronated (Hands Away)

Breathe Out
Breath out on the effort (Pull)


Lat Activation
DB One Arm rows
T bar row
BB Bent rows
Tempo with lock offs

[Júlíus G. Magnússon]

I think you're over complicating things.

You have access to a Gravitron?

Linear progression.

Start with three sets of 5 reps with an assist you can comfortably do. Next workout, lower the assist by a small amount. Repeat every workout.

Start every rep from a deadhang. I guarantee it won't be more than a few weeks until you have your first pull-up.

[Rick Deckart]

I can take her to 12 dead hang pullups in 12 weeks but is she man enough to take the challenge?

[Rick Deckart]

here is how:

test your max, use half of that better yet start with two pullups band assisted if you must.

do ten super-sets of

2 pullups
3 clapping push-ups

90 sec reste between pullups and pushups and supersets

after 2 weeks add a pullup and clap behind your back

another 2 weeks add another pullup per set and clap behind and in front of you

another 2 weeks and your smart enought to figure out what do to next

do that at least twice per week but no more than every other day.

after 12 weeks you can do 12 deadhang pull-ups or i will buy you a 50gram jar of beluga caviar...