https://youtu.be/p_dx_2fEc3w
True Core Coach Christie here to talk to you a little bit about strict pull-ups and why it's so important to work on strict pull-ups and hopefully get strict pull-ups before you start kipping.
So I'm gonna go through a couple different things and then I'm going to show you a little progression that I kind of like and have used for myself in the past when I was really trying to get my strict pull-up for one and then build my numbers and strict pull-ups.
So first a couple things why strict is so important so first of all strict requires a different type of range of motion than kipping kipping is actually gonna take your body through a more
extensive range of motion. So if your mobility is not there in your shoulders and your thoracic spine then it's it's actually gonna take a toll on your body in some way or another.
So let me show you a little bit of that so when we do a strict pull-up. Our body is gonna be
right below the bar and then when you think about pulling up we're gonna try to keep a nice hollow position that whole time.
When we do a kipping pull-up we're gonna go through this motion of arching where our shoulders are hyper flexed and our back has to arch and hopefully we're still keeping a good tight core. But it does require more range of motion and then we're gonna go into this hollow position which is where we're gonna do our strict pull-up as well.
So think about that first if we don't have that range of motion to hyper flex a little bit, then our kipping pull-up might actually do a little bit more damage than we think it's going to. The next thing I want you to think about is actual strength. So strict pull-ups are going to require strict strength it's gonna work on your latissimus activation it's gonna get your bicep going all of
your shoulders stabilizers especially if we think about those nice muscles that help bring our shoulder blades together. When we do those guys pulls all of those muscles are gonna get
stronger when we work those strict
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pull-ups when we do kipping it's not
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that you're gonna get stronger but
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there's more power used for that and you
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need a lot of coordination between your
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core your shoulder muscles your scapular
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stabilizers in the back and if you don't
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have that coordination down pat then
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you're likely going to cause a problem
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somewhere and often that's gonna be in
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the shoulder joint so a couple things I
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want you to think about we're gonna go
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through a little bit of a strict pull-up
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progression the first thing I want you
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to think about is trying to learn how to
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wrap your thumbs on the bar I myself had
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a lot of trouble trying to really work
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that wrap around the bar in gymnastics
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we always keep our thumbs over the bar
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for female uneven bars so it was hard
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for me to get out of that habit but I
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want you first to focus on just hanging
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on that bar and get comfortable with
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wrapping those thumbs around cuz what's
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that what that's gonna do is it's going
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to reinforce your grip it's going to
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actually allow you to have a better
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position with your wrist on the bar so
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if we come over top you can see our
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wrist is in a different position it's a
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little bit flexed but if we come
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underneath and think about gripping and
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getting our knuckles to the top and our
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thumbs wrapped around it puts our wrist
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in a more neutral position it's also
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gonna help you have a better grip and
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then the other thing it's gonna do is
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help you get your lats activated better
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the next thing we're gonna think about
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when we get up on the bar is that hollow
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position so really think about striking
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that hollow position where your core is
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nice and tight and you might be able to
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see your toes a little bit and you're
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really thinking about engaging all those
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muscles in your upper body
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the third thing we're going to think
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about is activating your lats your
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scapular stabilizers and your lower
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traps which help you bring I'm really
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thinking about pulling those shoulder
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blades down and back to help initiate
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our pull movement so I'm gonna go
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through a series of exercises I'm gonna
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start on this side of the screen and
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then progress towards the other side of
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the screen so just kind of hang tight
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with me and see what we're gonna do
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[Music]
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[Music]
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[Music]
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this is a great way to get your engaged
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before you start
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and our next exercise we're going to do
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is that scaffold the next thing we're
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gonna try to do is I want you to stand
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on a box of some sort depending on your
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height or your ability level at this
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point in time you may need a variable
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size box what we're gonna do is use the
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box to slowly give me a little bit of a
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push to get up into my pull-up so I'm
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not going to do a jumping pull-up but
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I'm going to use my toes to help push me
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over the bar
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[Music]
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so again you might need a different size
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box depending on what your skill level
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is at this point in time but I think
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it's a great way to start working on
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your strict strength without adding a
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bunch of other things into the piece so
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a lot of people choose to do banded
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pull-ups in our workouts which is great
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it's a great way to work on strict
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strength and I have a setup here just in
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case you've never done them so that you
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can see what that looks like so I have a
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thick green band across the rig here
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what I'm going to do is step through
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[Music]
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[Music]
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those levels the next thing you can try
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is do those strict pull-ups so maybe you
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can't get the full way over the bar what
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I want you to do so that slow letdown is
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called a negative it's a great way to
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work on eccentric control so the ability
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to bring yourself back down to your
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starting position negatives are really
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great for building strength the only
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thing I want to want to advise you on is
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you don't want to do a ton of negatives
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in one workout so they do tend to strain
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the muscle much more just because
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eccentric actions are actually gonna
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cause a little bit of tearing in your
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muscle that's a normal thing but you're
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not gonna do as many reps as that as you
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would just a typical pole
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lastly we're gonna go into the red
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so those shoulder blades come back down
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and pull over top so this is a great way
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to really start working on your
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strengths getting your strict strength
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up and it's a great way to help prevent
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injuries and try to get you ready for
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kipping pull-ups in the future by being
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stronger and preparing your muscles for
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the actions that they're going to be
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doing when you get into the kipping
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movement if you have any questions or
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you need any ideas for progressions
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please feel free to find me or any one
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of the coaches in the gym Thanks
English (auto-generated)
