Pull-up Alternative??

Mark Mueller · 10-29-2003, 02:45 PM

A crazy idea....but I thought I would run it by a group of folks who might appreciate a crazy idea.

Typically on most of the WODs I cannot hit the max pull-ups....so I do negatives or have someone spot me. What do you think about hanging inverted from my pull-up bar and simulate the pull-up process by using dumbbells?

Lincoln Brigham · 10-29-2003, 03:13 PM

Not much. I like your first idea better.

Barry Cooper · 10-29-2003, 04:33 PM

Mark,

Keep in mind that a lot of us--definitely me more than most, I think, since I'm a relatively big (225#)guy--break up the pullups into singles and doubles. The workout I did yesterday (October 22; I'm always a bit behind), I did singles for almost all the pullups. I do one, drop, get back up, do one, drop, get back up, do one, etc. I alternate over and under grip. If one feels better, I'll do two of that to one of the other.

It's a grind, but I get it done. Even if you have to do negatives, I'd do that before switching exercises. If you can access a Gravitron or similar machine, that would be good too.

If something's worth doing well, it's worth doing poorly until you can do it well. I stink at HSPU, but someday I'll be good. It's just a matter of time.

mark a. blakemore · 10-29-2003, 05:25 PM

Mark,

You heard from two of the sites best. I've heard of "alternative" being successfully used in a lot of things, unfortunately, pull ups is not one of them. This is one of those things where "instant gratification" loses. Good luck.

Gary · 10-29-2003, 11:36 PM

Mark M.

It sounds like you have both the equipment and the opportunity to do pullups. The only way to get better at them is to do them.

I'm a slightly heavier Clydesdale than Barry - 245# - and when I get an opportunity to do pull ups I too do it in singles and doubles. I substitute heavy pulldowns only because I don't have access to pullup equipment - if I did that would always be first choice.

Keep at the pullups. You'll get stronger before you know it.

Good Luck.

Mark Mueller · 10-30-2003, 06:35 AM

Thanks guys....I am not as bad off as I thought. I can usually squeeze off sets of 3 - 6.

mark a. blakemore · 10-30-2003, 07:05 AM

Mark,

Investigate the Recon Ron pull up program. Alot of people have had great success with it. Just one of many options.

Sean Harrison · 10-30-2003, 08:28 AM

I am also over 200lbs, and I can at best do 5 chins in a row, then I'd have to rest a minute and maybe get out a few more. I can do singles almost 'til the cows come home, but after I've totaled 30 or so I can do no more.

Mark Mueller · 10-30-2003, 08:52 AM

Mark,

I just started the Recon Ron program a couple of days ago. I've got this god awful crick between my shoulders tho.

Sean,

I crack up everytime I see "Nardpuncher" has posted.

Barry Cooper · 10-30-2003, 09:10 AM

Mark,

I don't know if this is a good program or not (we'll find out), but my current plan to improve my pull-ups is to make sure I do 300 every week. This is based on the theory that the way to do more pull-ups is to do more pull-ups.

I think I'm going to take a one week break roughly every seven weeks or so, from both pull-ups and CrossFit as a whole. I may change my mind, but that's my current plan of attack. It's simple, and seems to have the important stuff covered.

10-29-2003, 11:36 PM	#5
Gary Departed Profile: Join Date: Jan 1970 Posts: 33	Mark M. It sounds like you have both the equipment and the opportunity to do pullups. The only way to get better at them is to do them. I'm a slightly heavier Clydesdale than Barry - 245# - and when I get an opportunity to do pull ups I too do it in singles and doubles. I substitute heavy pulldowns only because I don't have access to pullup equipment - if I did that would always be first choice. Keep at the pullups. You'll get stronger before you know it. Good Luck.
Gary Departed Profile: Join Date: Jan 1970 Posts: 33

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10-29-2003, 02:45 PM	#1
Mark Mueller Member Profile: Join Date: Sep 2004 Location: West Michigan MI Posts: 65	A crazy idea....but I thought I would run it by a group of folks who might appreciate a crazy idea. Typically on most of the WODs I cannot hit the max pull-ups....so I do negatives or have someone spot me. What do you think about hanging inverted from my pull-up bar and simulate the pull-up process by using dumbbells?

10-29-2003, 03:13 PM	#2
Lincoln Brigham Member Profile: Join Date: May 2003 Location: Kirkland WA Posts: 3,987	Not much. I like your first idea better.

10-29-2003, 04:33 PM	#3
Barry Cooper Member Profile: Join Date: Jun 2003 Location: Louisville KY Posts: 2,188	Mark, Keep in mind that a lot of us--definitely me more than most, I think, since I'm a relatively big (225#)guy--break up the pullups into singles and doubles. The workout I did yesterday (October 22; I'm always a bit behind), I did singles for almost all the pullups. I do one, drop, get back up, do one, drop, get back up, do one, etc. I alternate over and under grip. If one feels better, I'll do two of that to one of the other. It's a grind, but I get it done. Even if you have to do negatives, I'd do that before switching exercises. If you can access a Gravitron or similar machine, that would be good too. If something's worth doing well, it's worth doing poorly until you can do it well. I stink at HSPU, but someday I'll be good. It's just a matter of time.

10-29-2003, 05:25 PM	#4
mark a. blakemore Departed Profile: Join Date: Jan 1970 Posts: 48	Mark, You heard from two of the sites best. I've heard of "alternative" being successfully used in a lot of things, unfortunately, pull ups is not one of them. This is one of those things where "instant gratification" loses. Good luck.

10-30-2003, 06:35 AM	#6
Mark Mueller Member Profile: Join Date: Sep 2004 Location: West Michigan MI Posts: 65	Thanks guys....I am not as bad off as I thought. I can usually squeeze off sets of 3 - 6.

10-30-2003, 07:05 AM	#7
mark a. blakemore Departed Profile: Join Date: Jan 1970 Posts: 48	Mark, Investigate the Recon Ron pull up program. Alot of people have had great success with it. Just one of many options.

10-30-2003, 08:28 AM	#8
Sean Harrison Member Profile: Join Date: Oct 2003 Location: Taipei Taiwan Posts: 400	I am also over 200lbs, and I can at best do 5 chins in a row, then I'd have to rest a minute and maybe get out a few more. I can do singles almost 'til the cows come home, but after I've totaled 30 or so I can do no more.

10-30-2003, 08:52 AM	#9
Mark Mueller Member Profile: Join Date: Sep 2004 Location: West Michigan MI Posts: 65	Mark, I just started the Recon Ron program a couple of days ago. I've got this god awful crick between my shoulders tho. Sean, I crack up everytime I see "Nardpuncher" has posted.

10-30-2003, 09:10 AM	#10
Barry Cooper Member Profile: Join Date: Jun 2003 Location: Louisville KY Posts: 2,188	Mark, I don't know if this is a good program or not (we'll find out), but my current plan to improve my pull-ups is to make sure I do 300 every week. This is based on the theory that the way to do more pull-ups is to do more pull-ups. I think I'm going to take a one week break roughly every seven weeks or so, from both pull-ups and CrossFit as a whole. I may change my mind, but that's my current plan of attack. It's simple, and seems to have the important stuff covered.