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Exercises Movements, technique & proper execution

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Old 08-02-2009, 10:06 PM   #1
Max Chiswick
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Pull up standards for fun competition

Going to be doing a friendly competition with friends and we're trying to figure out what standards to use. We're used to doing CF-style where form isn't too strict and don't want it to be super strict so it takes forever, but do want to make it fair for everyone.

-grip width -standard seems to be shoulder width. one guy does them at about neck width! suggestions?

-type of grip - thinking should be hands over only (not chin up type)

-chin level at top - over bar

-elbows at bottom - in cf we usually do about half way between fully extended and elbows at 90 degrees. thinking maybe we should require full extension or maybe just past 90 degrees?

-kipping/legs - probably should be allowed
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Old 08-02-2009, 10:57 PM   #2
Jason Peacock
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Re: Pull up standards for fun competition

Minimum movement to be a 'pullup' is:

1. chin above bar
2. full arm extension at bottom

to be more particular, an overhand grip is better but it really doesn't matter. Neither does kipping matter - you're doing the same amount of work either way, just using different muscles/movement.

Grip width doesn't matter either, and sometimes is due to flexibility of the person.

Especially since this is supposed to be a fun comp, so don't make it too complicated. Let them do anything they want to get their chin over the bar and straight arms at the bottom.

If you wanted to be strict, then disallow kipping (deadhang only, have to pause between reps and hang straight arm at bottom) and overhand grip using thumbs properly. That would insure that everyone is performing the same exact movement (military testing style).
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Old 08-03-2009, 10:36 AM   #3
Ben Sparks
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Re: Pull up standards for fun competition

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Originally Posted by Max Chiswick View Post
...

-elbows at bottom - in cf we usually do about half way between fully extended and elbows at 90 degrees. thinking maybe we should require full extension or maybe just past 90 degrees?
Really? I just got totally deflated doing a Fran on Saturday when I thought I was at 11 on the first set of pullups and the coach came over and said "Ben, I can't give you any of those. Your arms aren't fully extended at the bottom. Start over." That sucked.

I was way past 90*, probably within 5* of full extension. I have bad shoulders that get a ton of pain on the hang so when I'm going for time, I admit I could go farther down. But when I'm just working on pullups I do, and I'm sure - now more than ever - that the standard is 100% full extension.
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Old 08-03-2009, 11:45 AM   #4
Steven Low
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Re: Pull up standards for fun competition

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-elbows at bottom - in cf we usually do about half way between fully extended and elbows at 90 degrees. thinking maybe we should require full extension or maybe just past 90 degrees?
You're doing them wrong. Full extension at the bottom.
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Old 08-03-2009, 12:06 PM   #5
Kevin Thomas
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Re: Pull up standards for fun competition

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You're doing them wrong. Full extension at the bottom.
CrossFit slop run amok.
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Old 08-03-2009, 12:34 PM   #6
Jamie J. Skibicki
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Re: Pull up standards for fun competition

There is a difference between slop and a sub standard range of motion.
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Old 08-03-2009, 12:44 PM   #7
Kevin Thomas
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Re: Pull up standards for fun competition

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Originally Posted by Jamie J. Skibicki View Post
There is a difference between slop and a sub standard range of motion.

I think that may be a distinction without difference in this case. Personally, I'd rather see someone short changing ROM a little at the bottom on pullups than busting out sloppy deadlifts on a metcon. Neither is desireable, in my opinion, but at least someone is less likely to hurt themselves on the pullups.

Last edited by Kevin Thomas : 08-03-2009 at 12:53 PM.
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Old 08-04-2009, 03:58 PM   #8
Graeme Howland
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Re: Pull up standards for fun competition

You probably want to ensure everyone is going to either kip or not, not much point to a contest where some people don't know how to kip and do deadhangs while others kip.
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