How To Get Strict Pull-Ups?

A guide to doing killer pull-ups
By
True Core
How To Get Strict Pull-Ups?

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

02:02

pull-ups when we do kipping it's not

02:04

that you're gonna get stronger but

02:06

there's more power used for that and you

02:09

need a lot of coordination between your

02:12

core your shoulder muscles your scapular

02:15

stabilizers in the back and if you don't

02:18

have that coordination down pat then

02:21

you're likely going to cause a problem

02:22

somewhere and often that's gonna be in

02:25

the shoulder joint so a couple things I

02:28

want you to think about we're gonna go

02:30

through a little bit of a strict pull-up

02:31

progression the first thing I want you

02:33

to think about is trying to learn how to

02:35

wrap your thumbs on the bar I myself had

02:38

a lot of trouble trying to really work

02:40

that wrap around the bar in gymnastics

02:43

we always keep our thumbs over the bar

02:46

for female uneven bars so it was hard

02:49

for me to get out of that habit but I

02:51

want you first to focus on just hanging

02:53

on that bar and get comfortable with

02:56

wrapping those thumbs around cuz what's

02:58

that what that's gonna do is it's going

02:59

to reinforce your grip it's going to

03:01

actually allow you to have a better

03:03

position with your wrist on the bar so

03:06

if we come over top you can see our

03:08

wrist is in a different position it's a

03:10

little bit flexed but if we come

03:12

underneath and think about gripping and

03:14

getting our knuckles to the top and our

03:16

thumbs wrapped around it puts our wrist

03:18

in a more neutral position it's also

03:20

gonna help you have a better grip and

03:22

then the other thing it's gonna do is

03:23

help you get your lats activated better

03:26

the next thing we're gonna think about

03:28

when we get up on the bar is that hollow

03:30

position so really think about striking

03:33

that hollow position where your core is

03:35

nice and tight and you might be able to

03:38

see your toes a little bit and you're

03:40

really thinking about engaging all those

03:42

muscles in your upper body

03:44

the third thing we're going to think

03:46

about is activating your lats your

03:48

scapular stabilizers and your lower

03:51

traps which help you bring I'm really

04:02

thinking about pulling those shoulder

04:03

blades down and back to help initiate

04:06

our pull movement so I'm gonna go

04:08

through a series of exercises I'm gonna

04:11

start on this side of the screen and

04:12

then progress towards the other side of

04:14

the screen so just kind of hang tight

04:17

with me and see what we're gonna do

04:23

[Music]

04:33

[Music]

04:44

[Music]

04:53

this is a great way to get your engaged

04:56

before you start

05:05

and our next exercise we're going to do

05:08

is that scaffold the next thing we're

05:28

gonna try to do is I want you to stand

05:30

on a box of some sort depending on your

05:33

height or your ability level at this

05:35

point in time you may need a variable

05:36

size box what we're gonna do is use the

05:42

box to slowly give me a little bit of a

05:44

push to get up into my pull-up so I'm

05:47

not going to do a jumping pull-up but

05:49

I'm going to use my toes to help push me

05:51

over the bar

05:59

[Music]

06:11

so again you might need a different size

06:14

box depending on what your skill level

06:16

is at this point in time but I think

06:18

it's a great way to start working on

06:20

your strict strength without adding a

06:22

bunch of other things into the piece so

06:27

a lot of people choose to do banded

06:29

pull-ups in our workouts which is great

06:31

it's a great way to work on strict

06:32

strength and I have a setup here just in

06:35

case you've never done them so that you

06:37

can see what that looks like so I have a

06:41

thick green band across the rig here

06:43

what I'm going to do is step through

06:49

[Music]

06:56

[Music]

07:12

those levels the next thing you can try

07:15

is do those strict pull-ups so maybe you

07:18

can't get the full way over the bar what

07:21

I want you to do so that slow letdown is

07:30

called a negative it's a great way to

07:33

work on eccentric control so the ability

07:36

to bring yourself back down to your

07:38

starting position negatives are really

07:41

great for building strength the only

07:43

thing I want to want to advise you on is

07:45

you don't want to do a ton of negatives

07:47

in one workout so they do tend to strain

07:50

the muscle much more just because

07:52

eccentric actions are actually gonna

07:55

cause a little bit of tearing in your

07:56

muscle that's a normal thing but you're

07:59

not gonna do as many reps as that as you

08:00

would just a typical pole

08:03

lastly we're gonna go into the red

08:05

so those shoulder blades come back down

08:18

and pull over top so this is a great way

08:24

to really start working on your

08:25

strengths getting your strict strength

08:27

up and it's a great way to help prevent

08:29

injuries and try to get you ready for

08:31

kipping pull-ups in the future by being

08:34

stronger and preparing your muscles for

08:36

the actions that they're going to be

08:37

doing when you get into the kipping

08:39

movement if you have any questions or

08:41

you need any ideas for progressions

08:42

please feel free to find me or any one

08:44

of the coaches in the gym Thanks

English (auto-generated)

Continue Reading

pushpress gym management software for boutique gyms and fitness studios