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Exercises Movements, technique & proper execution

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Old 05-01-2006, 10:27 AM   #1
bill fox
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I was a dead hang only type when the original 40 PU challange happened and missed out on Eugene's B-Day challange. I read that thread this morning and found a bunch of people did 50. Between James' post today and the Martin family vid I'm looking for 50 now.

I did 31 kipping today, a PR for any kind of pullup. I had 25 dead hangs, but until today my kip was so weak my dead hang was stronger. I can see 40 coming pretty smoothly by the end of summer.

It seems to me 50 is as much a fitness challange as a strength challange. Obviously step 1 seems to be keep geting better at the skill. I wouldn't mind getting back in the low 180's either(190lb today).

What worked for the crew got from the 30s to 50. Was it pullup volume, technique....what? I have this feeling most didn't do much "special" training, which of course would be the CF way. I feel like getting "stronger" wouldn't do much. Explosiveness, skill and fitness?

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Old 05-01-2006, 12:01 PM   #2
Robert Wolf
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Bill-

I certianly did some special training which consisted of sets of 10 throughout the day. Grip seems to be a limiting factor for me so I worked my practice PU's to the sternum or stomach (big fat PU) to force explosiveness and ROM. Then when I test I am just going for chin over the bar. Numbers went from 30-41-62 at last count at a measly 169lbs. Ahhh...to be 190...

This is a move that responds well to volume IMO. Avoid fatigue and all that but you can really throw some numbers at this and it will tend to balance and strengthen the whole shoulder girdle.

Keep us posted!

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Old 05-01-2006, 12:44 PM   #3
Motion Macivor
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I have'nt tried this but it looks like it might work well.
http://www.4mcd.usmc.mil/AOP/OSOHyat...%20Program.htm
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Old 05-01-2006, 02:53 PM   #4
bill fox
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Rob

That's how I finally learned to do it. Basically Eva's vid and Greg's "big fat pullup" clip, then I dialed way down to do this. Will up the amount of pullups in the daily workouts and keep them "big".

I'll gladly meet you at 180.

Bill
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Old 05-01-2006, 03:17 PM   #5
Russ Greene
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Strength-endurance has never been much of an issue for me, so increasing my weighted pullups and dialing in my kipping form got me to 40.
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Old 05-01-2006, 04:10 PM   #6
Lynne Pitts
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Moving to Exercises.
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Old 05-01-2006, 10:11 PM   #7
Veronica Carpenter
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OK, so my numbers are measly, but I managed a PR of 16 atthe beginning of my OL workout tonight then 17 at the end. 40?! Someday...
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Old 05-02-2006, 03:34 AM   #8
Sean Guerrant
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Veronica, that is strong, strong work. Those are hardly "measly" numbers. 40 is in your future, no doubt. I just checked the magic 8 ball and it agreed.
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Old 05-02-2006, 07:09 AM   #9
James Falkner
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I can't wait to try it on a pullup bar that does not rotate. I can do about 15 kips on my rotating bar. Rotating bars will humble all you 50+'ers real quick ;-) Of course, grip strength is a major factor there. When you kip, your hands tend to un-curl from the bar.
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Old 05-02-2006, 08:13 AM   #10
Joseph Hart
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Where is the big fat pullup clip? I tried the search and big fat pullup is a little overwhelming.

Thanks,

Joe
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