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-   -   Pullups (http://board.crossfit.com/showthread.php?t=6193)

Reed Rediger 08-16-2006 10:36 AM

My pullup numbers don't seem to be improving. I'm REALLY getting frustrated. I can do 2-3 set of 7-10 reps depending on my grip. Any suggestions on how to increase my numbers. I don't have anything to do assisted pullups. I do jumping pullup, but they don't really seem to help. Am I just being impatient?

Rodney Mark 08-16-2006 11:13 AM

Try increasing the sets while lowering the reps.Ex-6 to 8 sets of 4 or 5 reps.

Peter Queen 08-16-2006 11:48 AM

Dead hangs for time or negatives. Try to improve your kipping also. That rhythm will help with the momentum.

Weighted pull-ups helps also. I wear a 40-50lbs vest and do slow low rep sets. Then switch off between sets with and without the vest every couple of days or so. This might sound unconventional but at least that's the way I like to crank it up.

Reed Rediger 08-16-2006 12:05 PM

Where can I find a(n) example/directions/insctructions to do a kipping. I haven't every worked on them.

Robert Wolf 08-16-2006 12:24 PM

Reed-
The suggestion for many, many low rep sets is very good IMO. Start building some non-fatigued volume. Try to get 50PU/day for a week, 60/day the next week and then re-test. Do these dead-hang style.

Here is an extreme version of the kipped pull-up:
http://www.crossfitnorcal.com/galler...deo&videoID=61

Just work to get the chin over the bar initially.

Aushion Chatman 08-16-2006 01:22 PM

Sweet never seen that vid before...hip level! Looks like he could almost let go and get his feet up on the bar and stand up.

Aush

Russ Greene 08-16-2006 01:43 PM

Yeah doing those extremely high pullups is great and all, until you do it too hard and the bar crashes into your balls. Not that I've done that or anything.

Steven Low 08-16-2006 04:07 PM

Grease the groove.

Gorm Laursen 08-16-2006 11:38 PM

I had a similar story with my dips. I couldn't get above 15 now matter how much I dipped and dipped and dipped, with or without weights, slow reps, fast reps, nothing helped. Then I left for a 2 week holiday and couldn't dip nowhere, so I began doing one armed pushups instead. The result: my dips went past 20 when I got home and checked.

Perhaps something similar could be done with the pullups?! Doing some heavy one-armed dumbell rowing for a week or two and no pullups at all?!

Just a thought ...

Russ Greene 08-17-2006 01:54 AM

Front levers are the miracle drug for stalled pullup numbers. They take you to a whole 'nother level of upper body tension.


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