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Exercises Movements, technique & proper execution

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Old 02-26-2008, 05:15 PM   #1
Travis Hall
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Beat a dead horse- Pulls vs. Chins

Just curious of peoples thoughts about “Misconception #8” of the following article over at Testosterone Nation:

http://www.t-nation.com/article/most...ons_part_2&cr=

(Not WS/FS- because of images of scantly clad men and women. Otherwise safe.)

Interesting points are made but are they valid?
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Old 02-26-2008, 05:37 PM   #2
Jake Oleander
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Re: Beat a dead horse- Pulls vs. Chins

his argument is based on the assumption that pull ups are done with wide grip and hes saying the decreased ROM from the (widegrip) pull up makes it a less lat intensive exercise compared with the regular grip chin up.
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Old 02-26-2008, 05:53 PM   #3
Darren Zega
 
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Re: Beat a dead horse- Pulls vs. Chins

Jake hit the nail on the head.

I'll add that while Ramussen's pull-up argument is dead on, do we really care about which isolates or works the lats more as long as our COM moves from the lowest potential energy postion possible (well not really because you're keeping an active shoulder) to a height where our chin is above the bar, repeated as fast as possible?
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Old 02-26-2008, 05:59 PM   #4
Lenora Galitz-Pfeffer
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Re: Beat a dead horse- Pulls vs. Chins

No matter what muscles get isolated(cf'ers don't isolate), people, including myself have gotten hurt shoulders kipping with a supinated grip. Also, as a strength needed for life, pronated pullups will get you out of a window or whatever. For overall strength, change up your grips.
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Old 02-26-2008, 06:01 PM   #5
Skylar Cook
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Re: Beat a dead horse- Pulls vs. Chins

Yup, Lenora beat me to it. Posted at the same time I did.

In most real life applications, your hands are pronated. Rarely (if ever) outside of the weight room will you have the ability, need, or cause to wrap your hands around an object and pull yourself up. Sure, chins are a good exercise, but should be kept supplemental IMO. I do them on occasion and in my warm-up, but never when a WOD calls for PUs will I use a supinated grip.
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Old 02-26-2008, 06:26 PM   #6
Gant Grimes
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Re: Beat a dead horse- Pulls vs. Chins

I do pullups during WOD, chins for weighted exercises, and rings and rope in warmup. Hit em all.

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(Not WS/FS- because of images of scantly clad men and women...)
Boxing girl is my favorite.
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Old 02-26-2008, 06:39 PM   #7
Lenora Galitz-Pfeffer
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Re: Beat a dead horse- Pulls vs. Chins

I like all those variations. You get the best of all worlds.
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Old 02-26-2008, 06:43 PM   #8
Lenora Galitz-Pfeffer
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Re: Beat a dead horse- Pulls vs. Chins

[quote=Gant Grimes;264228]I do pullups during WOD, chins for weighted exercises, and rings and rope in warmup. Hit em all.



Boxing girl is my favorite.[/QUOTE
In what order do you hit rings and rope in warm-up? Do you alternate which one you do first? I have yet to try the rope, and I do rings in the warm-up. I'm aching to try the rope. I just want to do it "shoulder friendly".
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Old 02-26-2008, 09:54 PM   #9
Travis Hall
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Re: Beat a dead horse- Pulls vs. Chins

I agree with the comment on pullups being more... functional. There I said it.

Jake,
I do believe the author defined pullup grip as slightly more then shoulder width- Not the super wide grip we often associate with 'bodybuilder I want bigger lats.' I don’t think this would really change the ROM in the matter of distance traveled. It just means the back muscle are recruited in a slightly different way. The author's main point is because of the advantageous position of the bicep more weight can be moved.
From personal experience I find this is only true for novices. When I first started doing pulls and chins, I could do more chins (I've heard other people also mention this). This comparison is mainly endurance based though. Now, when it comes to moving an extra 100lbs tied to my waist the difference in pulling versus chinning strength seems to be null.

Also, from personal experience again, I do feel more stretch in my back when doing chins, which possibly proves his point. Regardless, I'd rather be strong at pulling then chinning...

…as I said…

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Old 02-26-2008, 10:59 PM   #10
Steven Low
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Re: Beat a dead horse- Pulls vs. Chins

Well along the lines of pulling vs chinning.... whichever you practice more you're better at. Do both.
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