CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 05-26-2007, 05:18 PM   #1
Joseph King
Member Joseph King is offline
 
Profile:
Join Date: Apr 2007
Location: Burlingame  CA
Posts: 10
My girlfriend can't do pull-ups on her own. Her lower body is a lot stronger than her upper body. I tried to have her stand on a box and jump up to the bar and do negatives back down. Are there any other things I can. We both want her do be able to do a pull-up on her own, but she says she has never been able to.
  Reply With Quote
Old 05-26-2007, 05:23 PM   #2
Tirzah Harper
Member Tirzah Harper is offline
 
Tirzah Harper's Avatar
 
Profile:
Join Date: Dec 2005
Location: Ashland  Ohio
Posts: 974
Hey I'm right there with her...I'm watching this one. Last year I worked jumping pullups quite a bit and got very close to my first pullup...then quit the gym and slacked off. I'm excited to get back in and watch my progress now.
  Reply With Quote
Old 05-26-2007, 05:43 PM   #3
Lincoln Brigham
Member Lincoln Brigham is offline
 
Lincoln Brigham's Avatar
 
Profile:
Join Date: May 2003
Location: Kirkland  WA
Posts: 3,987
There are at least 20-30 variations of pullups, maybe more. Find the variations she CAN do - jumping, negatives, band assisted, partner assisted, etc. - and start with those.
  Reply With Quote
Old 05-26-2007, 06:29 PM   #4
Sarena Kopciel
Member Sarena Kopciel is offline
 
Profile:
Join Date: Nov 2006
Location: Monsey  NY
Posts: 2,042
As a female who can't do a straight pullup, I gotta say I am working with jumpstretch bands a lot! I find I need progressively a thinner band and now am starting to learn how to kip (w/out band). This stuff works and I know I will get it soon enough. Let her just keep workin it!

Also working lifts and a lot of upper body stuff will give her solid foundation at increasing her upper body stregnth
  Reply With Quote
Old 05-26-2007, 08:19 PM   #5
Ron Fielder
Affiliate Ron Fielder is offline
 
Ron Fielder's Avatar
 
Profile:
Join Date: Dec 2006
Location: Uvalde  TX
Posts: 275
I have been working with 2 women for the last 8 weeks. They were both into "bodybuilding" 3 sets of 10 blah blah blah.
Well, neither could do a PU. As a matter of fact, neither could even generate any movement at all from a hanging position. I was puzzeled how I was going to get them to do PUs with their bodyweight unassisted.
To start with I just had them do tons of jumping PUs...for the Warm up for the WODS (I would triple the number). Then I ordered a set of bands cost me $30 for 2.
One of the girls got a free PU after 4 weeks even though she pulled her knees high and forward. Then we got the bands and she started doing all of her PUs on those except for the WODs that call for jumpin PUs. She was able to get sets of five to start with, but again we kept the numbers high and kept pushing. Now she is doing them with the single band and getting 10+ PU every set. I think she is ready to learn to kip now and I know she will be banging them out by the end of summer. When we did Cindy the other day she was able to get 2 dead hang PUs in the first two sets before going to the bands.
The other lady is a little taller and has a bit more mass and at first she couldn't get even one assisted PU. So she stayed at the Jumping PUs longer. This last week she graduated to the bands and is only getting sets of 3-5, but she is getting them. I also have to hold her legs a bit as she starts to get fatigued but we have all agreed that she isn't going back to the jumping Pu, no matter what.
So I guess do what you can, and increase the challenge when you can.
This was the approach that I took and it has been working out fine.
When my friend got her first PU she was so happy and gave me a big sweaty hug.
I would just set reasonable goals that can be reached. And include lots of encouragment, there is no shortage of opportunity to practce around here.
Good luck!!!
  Reply With Quote
Old 05-26-2007, 09:45 PM   #6
Kevin McKay
Member Kevin McKay is offline
 
Profile:
Join Date: Feb 2006
Location: albany   ca
Posts: 1,110
I think body rows on rings are a great thing is this situation because it is a good way for them to apply full rom and you can gradually adjust the angle to add resistance.
  Reply With Quote
Old 05-26-2007, 10:42 PM   #7
Veronica Carpenter
Affiliate Veronica Carpenter is offline
 
Veronica Carpenter's Avatar
 
Profile:
Join Date: Feb 2005
Location: Oroville  CA
Posts: 2,709
A question just dawned on me: Why would you train a woman who can't do pullups any different than a man?
  Reply With Quote
Old 05-27-2007, 06:15 AM   #8
Connie Morreale
Member Connie Morreale is offline
 
Profile:
Join Date: Apr 2007
Location: Ellicott City  MD
Posts: 502
yo! veronica!!! good call!!!
  Reply With Quote
Old 05-27-2007, 10:25 AM   #9
Laura Rucker
Member Laura Rucker is offline
 
Profile:
Join Date: Sep 2004
Location: San Diego  CA
Posts: 845
The biggest hurdle is getting over the "I can't do it because girls can't do pull ups." thinking.

Transition movements to work on:
Ring Rows
Beginner pull ups (seated pull up to a racked bar)
Jumping to the up position, lower slowly down (negatives)

Bands are a less effective method of building a pull up because they tend not to build the strength unless you use progressively less assistance. Training should rely on transition movements before assistance. Although assistance during a workout is good to keep up the intensity, skill work using transition stuff is crucial to getting that first pull up.

Teach her the kipping movements as well. Dead hang is harder to achieve and less often used in a WOD.

Good Luck. 2 years ago I could not do one pull up, now my max is 30 and I can now get my chest to touch the bar - kipping.

I still stink at the dead hangs. Need more skill work on that.
  Reply With Quote
Old 05-27-2007, 09:33 PM   #10
Veronica Carpenter
Affiliate Veronica Carpenter is offline
 
Veronica Carpenter's Avatar
 
Profile:
Join Date: Feb 2005
Location: Oroville  CA
Posts: 2,709
Nice Laura I've only gotten to 26 kipping. Next goal 30. :-)
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Never lifted weights, what to get trainer to teach me? Richard Furr Starting 7 04-07-2007 08:46 AM
So - I have 30 min to teach a class to a group of fitness instructors Dan Kohlstrom Running a CrossFit Facility 6 03-06-2007 06:30 PM
Female just getting started Jen Rice Starting 10 01-14-2007 09:59 PM
Crossfit certified to teach O lifts Kevin Edwards Community 6 06-13-2006 06:06 PM
How to teach 4 yr olds to snatch Mike Burgener Exercises 9 05-12-2006 09:09 AM


All times are GMT -7. The time now is 09:58 AM.


CrossFit is a registered trademark of CrossFit Inc.