Upper body, pull up training?

[Ice 9 Cobra]

My crossfit coach, had me do kipping until I was able to do ten, while also having me do inverted rows. After that he switched me to strict pull ups, and band assisted for reps, then strict pull ups only. I didn't do kipping for longer than two weeks, and I never learned kipping technique, just was told to kick my legs to help me make it to the bar.

I am not saying to do hundreds of kipping at all.

[DrBdan]

I'm sure for a lot of people they could using kipping to help them work up to strict pull-ups but given the number of safer options available I don't see why you would choose kipping. Simon listed a bunch of options that I would consider safer and probably more effective than kipping.

[Ice 9 Cobra]

I honestly didn't know kipping was dangerous. My coach told me to not worry about them since I had zero aspiration to compete in crossfit, but he and his competition team would do boat loads.

[mister who]

http://humanmachine.wordpress.com/20...-for-strength/


Grease the groove.

[tkdyo]

^ this article confuses me. He uses the term specific strength in there, but I thought it was the consensus here that strength is strength.

While I am on SS, so there is no assistance work, I can see the benefits of it to promote more hypertrophy for sticking areas in your lift, but as they say I believe there is more than one way to skin a cat.

[Simon Boulter]

Originally Posted by Ice 9 Cobra

I honestly didn't know kipping was dangerous. My coach told me to not worry about them since I had zero aspiration to compete in crossfit, but he and his competition team would do boat loads.

Strength training a particular way tends to produce very, very specific strength gains in 'most' cases. What I mean by this is, you'll improve the most at what you practice the most. Want to get better at pull ups? Do more pull ups

I listed the exercises I did because when I am training a client to build up to pull ups and then afterwards improve from there, I want them to go through a simular movement pattern in a very similar way, that means no momentum. Going through a strict pulling movement pattern.

I just like to keep the movements strict and focusing on the upper back, not generating momentum to 'cheat' so to speak, and improve strength for pull ups that way. When you kip, It becomes a bit more of a hip/core momentum move, than a strict upper body pull.

If you are training specifically FOR kipping pull ups because you do crossfit, then hell, do kipping pull ups.

My opinion, and its just my opinion:
Kipping pull ups will help you do more kipping pull ups, but they will not help you do more strict pull ups.

However, Strict pull ups will help you do more kipping pull ups, more strict pull ups, row more, deadlift more, punch harder, run faster, yes run faster. Pretty much helps everything.

Let me put it this way.

Training to do strict pull ups by doing kipping pull ups, is like training to deadlift more by doing cheat curls.

[mister who]

Originally Posted by tkdyo

^ this article confuses me. He uses the term specific strength in there, but I thought it was the consensus here that strength is strength.

While I am on SS, so there is no assistance work, I can see the benefits of it to promote more hypertrophy for sticking areas in your lift, but as they say I believe there is more than one way to skin a cat.

What do you mean? The idea behind the article is that if you want to get better at doing pull ups, then do more pull ups. I bought one of those attachments for $25 and all you need to do is mount it over a door frame, just need some screws and a drill. When I first started I could barely do 3 dead hang pullups. Now I can do 15 at any time any where with no warm up.

If you want to do more pull ups you have to do it frequently. Meaning multiple times a day, everyday.

[elzar]

Originally Posted by M o A

Simply put: just keep doing pull ups.

Doesnt need an article, a youtube video or special nutrition, you suck at pull ups because you dont do enough and you give up easily and thus not being consistent.

that's true, but for someone struggling to do one, it doesn't help much. if you can't do a pullup, do neutral grip pullups. if you can't do neutral grip, then do chinups. once you can do ten of the easier ones, focus more on wide grip pullups, the hardest of the three.

[mister who]

Originally Posted by elzar

that's true, but for someone struggling to do one, it doesn't help much. if you can't do a pullup, do neutral grip pullups. if you can't do neutral grip, then do chinups. once you can do ten of the easier ones, focus more on wide grip pullups, the hardest of the three.

Keep struggling until you can do one properly then move on from there. From my experience all the exotic programming and assistance exercises have little bearing on actual pullup efficiency.

[tkdyo]

Originally Posted by mister who

What do you mean? The idea behind the article is that if you want to get better at doing pull ups, then do more pull ups. I bought one of those attachments for $25 and all you need to do is mount it over a door frame, just need some screws and a drill. When I first started I could barely do 3 dead hang pullups. Now I can do 15 at any time any where with no warm up.

If you want to do more pull ups you have to do it frequently. Meaning multiple times a day, everyday.

I get that concept and it does work, but I guess the idea of strength being strength means it should have carry over. But there is a point in the article where he talks about building strength specifically for the bench press. Wouldnt that strength have carry over to other things? Perhaps its just the wording.