Pullups

  • orcacycle

    Posts: 16

    Feb 10, 2012 7:09 AM GMT
    I saw a guy at the gym today doing rapid, short pull ups, like he was just kind of bobbing up and down. It's hard to explain so I haven't really been able to find it anywhere online.

    Anyone know what that is/what it works/how do to it correctly? I've been having a lot of fun with body weight exercises and want to learn more before I try it out.

    Thanks.
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    Feb 10, 2012 8:53 AM GMT
    It's called bad form. icon_lol.gif

    There are two ways to do pull-ups.. 1) Dead hang, where you start from the very bottom and pull yourself up until your chin clears the bar, or 2) Kipping, where you use momentum to jerk your body up.

    The second method is "easier" and allows you to bust out high reps. But you kinda cheat your body out of the full movement. I guess it really depends on your goals. Kipping helps build up endurance. But dead hang builds up strength and muscularity.
  • orcacycle

    Posts: 16

    Feb 10, 2012 2:26 PM GMT
    Thanks, man.
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    Feb 10, 2012 4:54 PM GMT
    xrichx saidIt's called bad form. icon_lol.gif

    There are two ways to do pull-ups.. 1) Dead hang, where you start from the very bottom and pull yourself up until your chin clears the bar, or 2) Kipping, where you use momentum to jerk your body up.

    The second method is "easier" and allows you to bust out high reps. But you kinda cheat your body out of the full movement. I guess it really depends on your goals. Kipping helps build up endurance. But dead hang builds up strength and muscularity.


    +1

    I saw a guy pull a muscle doing those, fall down, and hit his head on the floor. Haven't seen him at the gym since.
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    Feb 10, 2012 5:02 PM GMT
    It's not easy to do any exercise with good form. But, that should always be one's aim. Have to admit that my form (for pull-ups) isn't perfect, but I do try. The best thing to do is to add weights when you think you can do a decent # if regular pull-ups. If you can do weighted pull-ups, then you are set.
  • Circus_Kid

    Posts: 19

    Feb 10, 2012 7:04 PM GMT
    Pull-ups are surprisingly the one thing I'm decent at, and doing them all jerky like that will only seem to develop painful joints! I feel like all across the board, doing a smaller set, but in control will be infinitely better than trying to bust out 2 dozen in as little time as possible... just seems silly.
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    Feb 10, 2012 8:35 PM GMT
    Probably butterfly pull ups.

    Whether you kip your pull up or not the body moves the same distance through space so the energy expended is the same. But the arms perform less of the work.

    Actually I have a bit of a problem with pull ups in crossfit. Great compound exercise but in crossfit there's pull ups with a band, kipped (requires some technique), strict unassisted, and the muscle up. And the pulling motion never really gets loaded more than that. There's rowing as well but that's even more endurance. Lifting and pressing gets lots of loading and progression but no love for the pulling.
  • Montague

    Posts: 5205

    Feb 10, 2012 8:37 PM GMT
    If it were wide grip pullups, then that guy could have been doing them correctly
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    Feb 10, 2012 9:08 PM GMT
    I bet he was doing butterfly pullups. If you're going for speed, it's the way to go. This guy starts out doing butterfly but gets tired eventually. They're pretty hard on your hands if you're doing volume, but like I said, they are way faster.

    http://www.youtube.com/watch?v=dtZJ4oFtwfU
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    Feb 10, 2012 9:20 PM GMT
    Montague saidIf it were wide grip pullups, then that guy could have been doing them correctly


    Heh, all the guys I see at my gym doing wide-grip pull ups have reduced range-of-motion to about a third.
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    Feb 10, 2012 9:31 PM GMT
    grofte saidProbably butterfly pull ups.

    Whether you kip your pull up or not the body moves the same distance through space so the energy expended is the same. But the arms perform less of the work.

    Actually I have a bit of a problem with pull ups in crossfit. Great compound exercise but in crossfit there's pull ups with a band, kipped (requires some technique), strict unassisted, and the muscle up. And the pulling motion never really gets loaded more than that. There's rowing as well but that's even more endurance. Lifting and pressing gets lots of loading and progression but no love for the pulling.

    Many crossfit WODs incorporate rowing. Also, kettlebell swings work your back quite well as do some of the more explosive lifts. I've never noticed a lack of strength in the lats/backs of crossfitters and feel like my back is pretty friggin strong....
    http://www.realjock.com/fullphoto/25efccf96d954b43742a142a2bc219ec?preview=1
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    Feb 10, 2012 9:40 PM GMT
    Montague saidIf it were wide grip pullups, then that guy could have been doing them correctly
    Wide grip doesn't necessarily utilize the full range of motion. But I've seen lots of guys use it to pass the PFT. It's pretty funny.. essentially they're just moving their chin up and down and not really doing an actual pullup. icon_lol.gif
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    Feb 10, 2012 9:49 PM GMT
    I prefer the dead hang-inside shoulder width pull-up (no kipping) and weighted chin-up

    I'm not able to do a muscle-up yet though, those are freakin' hard.

    That, the planche position (if not the full-on planche push-up) and the "human flag": all three are on my bucket list of body weight exercises to do.
  • orcacycle

    Posts: 16

    Feb 11, 2012 1:46 AM GMT
    No, it wasn't butterfly pullups, but holy shit! that looks awesome. The guy was barely moving it was more like a flexed arm hang with tiny lifts up and down (literally about an inch). Haha who knows, maybe he was just screwing around.

    Thanks everyone!
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    Feb 11, 2012 4:41 AM GMT
    I've only been guessing at proper form for pullups, but I perform them with muscle isolation like I try to perform every exercise, using primarily the target muscle. Doing preacher curls I keep my hands and forearms relaxed and don't rely on momentum, using my biceps - the target muscle - to pull the weight upwards. Similarly in the case of pullups, I never rely on my forearms (or body momentum) to propel me upward, I try to lift from the lats, squeezing them back and down while pushing down with my elbows and trying to keep my hands, forearms and lower body as relaxed as possible. Hope that helps.