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Get Better At Pull-Ups: 8/13/19

The video below isn’t exactly what we are doing on Tuesday for our strength, but it’s pretty close!  Tuesday’s strength progression will help build strength in the Pull-Up.

Active Bar Hang — We will not be doing…

Bottom Half Pull-Up – -We will be doing…. 

Initiating the first part of the pull-up with the lats and moving the shoulders back behind the bar so that you can pull-up and around. If you try and pull straight up without pressing back, then you will get stuck.

Chin Over Bar Hang- We will not be doing….

Top Half Pull-up – We will be doing….

Builds strength all the way through the end range of motion. The head should remain neutral at the top (no head tilt back to get chin above bar). ***You can scale all movements by adding a box under the feet for a self spot. NO Bands.

Not Shown: Kipping Pull-Up + 3 second descent to bottom position

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Wanna get better at Strict Pull-ups… The 4 Position Pull-up is one of my favorite ways to work Pull-up strength. Position 1: Active Bar Hang- focus on pushing down on the bar and engaging the lats and setting your hollow body position before adding movement. Position 2: Initiating the first part of the pull-up with the lats and moving the shoulders back behind the bar so that you can pull-up and around. If you try and pull straight up without pressing back, then you will get stuck. Position 3: Chin Over Bar Hang- the isometric hold builds the connective tissue as well as the neurological foundations for eccentric and concentric movement. Position 4: Top Half Pull-up- Builds strength all the way through the end range of motion. The head should remain neutral at the top (no head tilt back to get chin above bar). ***You can scale all movements by adding a box under the feet for a self spot. NO Bands! The use of bands slows down and creates strength deficiencies. @karhustrength @thegymnasticscourse #crossfit #pullups #strength #fitness

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