Help me with pull ups/chin ups

[MaidOfStars]

So, I've been trying to nail these for months. Months and months. Started on a bar, with a neutral grip and a thin low-resistance band looped over the bar and under my knee. Progressed from being able to do 0 without my PT lifting me to maybe 6 on the first set, decreasing as I got more tired.

I have since switched to rings. This works far better for a dodgy shoulder as my hands and arms can rotate through the movement. But no resistance band now as there's nothing to attach it to.

I can't do a single pull up unassisted. The rings are high (I have to jump up to grip) so I'm starting from a very extended position, although I try to keep my shoulders engaged at the bottom. We do slow negatives with legs raised, and I feel strong and controlled as I move down (although we only do sets of 5, or even 4). I don't know why I can't get up

Other lifts I do that might feed into pull ups are push presses and inverted rows. I don't do any isolated arm work. I am struggling at the traditional sticking point - I can get up a few inches, then need a boost over sticking point, then can finish them OK.

What do I need to do to improve the middle of my movement? Thanks!

[dirtygrubbybikerchick]

No worries

[MaidOfStars]

I think I'd prefer two separate straps - it's what I'm used to using. Thanks again for the info.

[dirtygrubbybikerchick]

Just checked and Gorilla Gym also do their own version of dual anchor straps. Already had my TRX when I got the bar so I didn't go for them. You might want to take a look though?

[dirtygrubbybikerchick]

Sorry - not Jungle Gym but Human Trainer. Misremembered.

[dirtygrubbybikerchick]

Yes, that's exactly what I do. I could just loop over but it irritates me when the strap slips and becomes uneven. Some of my friends use Jungle Gym straps awhich are on 2 separate straps (rather than a single strap). If I could buy again I would probably go for that rather than the TRX.

[MaidOfStars]

I'm light so I expect I'm well within the tolerance for pressure on doorframes.

The TRX strap is two grips on a single strip of fabric. How do you attach it to the Gorilla Bars? Create a loop with the middle of the fabric then push the grips through?

[dirtygrubbybikerchick]

By the way, the braces are clamps so the force is not just one-sided. Haven't had any issues with indentation or other damage to my doorframes. I don't have the specifics on what kind of pound per square foot force it can withstand or anything like that, but check with Gorillagym customer service or their website if you really need to know?

[dirtygrubbybikerchick]

The difference between the Gorillagym bar and other home pull up bars is that the Gorillagym bar has specific brackets to brace against lateral and sideways forces. It is supposed to be safe to even attach a child swing on it (haven't tried this!). My TRX straps work fine on it - stable as a rock. Note that you will need doorways wide enough though - the braces won't fit if your doorway is too narrow.

[MaidOfStars]

Are those TRX straps really stable on the Gorilla Gym? What kind of lateral force does it put on your doorframe?

My PT works heavily with straps/bars/bands/balls/etc. I'd like to replicate some of this at home. I have a few bits.

[dirtygrubbybikerchick]

👍💪

[MaidOfStars]

Thanks for the reply dirtygrubby.

I did one ring pull up last week. There is some progress!

[dirtygrubbybikerchick]

Pull ups were very much my goal too! I have no issue with chin ups (palms facing you) and can do 3 sets of 7-8 unassisted, only fatiguing by the third set. And same with neutral grip pull ups (palms adjacent to you, facing each other). But overhand pull ups (palms facing away from you) remain tough - couldn't do any a few months ago, but can now do 4-5 reps in a row, and still working to improve.

I suspect this is because my biceps are stronger and just generally more activated than my (lazy) lats and scaps. Can't use biceps in an overhand pull up so it is pure back work. So I work to activate my lats and scaps. Lat pull downs, rows, TRX scap raises etc. One good exercise is simply to not do a full pull up but simply hang off the rings fully extended, as you do now, and then just work on engaging your lats and scaps to lift your body (chest) as high as you can without using your arm muscles.

I've found the Gorilla Gym home pull up bar to be the best. Braces against your vertical door frames as well with L-brackets so makes it very stable. You can even hang TRX straps off it.

[MaidOfStars]

So I "pull up" starting at the bottom with a pull up grip (palms away), then rotating to neutral as my hands approach my shoulders. We moved to rings to allow me to rotate like this, as my PT says it's better for my shoulders (I have weak rotator cuffs that get stressed with the other sport I do, involving throwing)? We also switched to kettlebell (instead of barbell) push presses, to allow this same rotation in movement.

[GeekLove]

I have gym rings which hang from my pull up bar. Since they have a full range of motion from the straps I can hold them either in neutral (palms facing each other), pull up (palms out) or chin up (palms facing you). The closest to a pull up is the palms out grip on the rings and you also have to stabilize yourself since the rings can move freely - it is a good auxiliary move for pull ups to increase your numbers and your ROM.

[MaidOfStars]

I do pull ups on gym rings, from a very extended position.

I do inverse rows using 'triangle grip thingies hanging on straps' (real name) so my grip is across a straight surface and my arms can rotate through the movement. How could I vary grip?

[GeekLove]

Have you got gym rings - I would also do inverse rows with a variety of grips to mimic pull up movement. The higher the rings, the greater the range of motion and hence resistance.

I remember when I could do 1 chin up three years ago. Now I can do 3 consecutive ful ROM pull ups and 6 chin ups.

[RJnomore1]

I'm working the other way round - trying to run in the hope it helps my lifting.

I don't feel the love I must say but hey perseverance is all!

[FindoGask]

that's a great base to work from! I think I could only do one full pull up overhand when I could do 4 consecutive chin-ups - no idea whether that's a general rule. I feel pull-ups working my back more and chin-ups more in my arms.

I would like someone to shout at me but I basically can't afford it! I def don't push myself as much on my own. I have an online coach who does my programming and gives feedback on video clips I send him of various lifts, but it's not the same, and I also feel like a tit videoing myself.

[MaidOfStars]

Ah ha, my PT had to run off mid-session today (he's an on call firefighter). He chucked me the studio keys and told me to lock up when I leave.

This left me with a pull-up stand all to myself and an empty studio with nobody to laugh at me.

I can do:
2 chin ups.
1 pull up neutral grip.
0 pull ups overhand grip.

Today, I also learned that I have zero discipline to push myself without someone shouting at me. I basically did stuff I like (split squats, inverted rows, ball slams, box jumps) and eschewed anything I dislike.

[MaidOfStars]

Have you found lifting helps your running?
Definitely. Not so much in terms of raw muscle power - distance running is, to a large extent, an exercise in tendons and ligaments. But things like having to sidestep on/off kerbs, or jump over unexpected puddles - it feels much better Yay squats. Also, I don't get very much backache or hip pain (I used to).

[FindoGask]

I think push ups are meant to be better anyway, Maid- as they work your core more than bench does. As with bench, you can adjust your hands to concentrate on shoulders, back or triceps.

Good luck for your marathon! Have you found lifting helps your running?

[MaidOfStars]

I don't squat with a bar (my form isn't good enough and my hips are tight) so have no idea what my % translates as. I currently do 30kg per leg on split squats, for 8/7/7. I'm only benching maybe 25kg (around 50%) but rarely do these (push ups instead).

[MaidOfStars]

Joy Nnamani made that look easy! I'm 49kg - still some way to go

I'm running a marathon in a couple of weeks, which has meant dropping to one weights session a week (and trying not to injure myself). Can't wait to start hammering them again.

I'm a natural pear-shape - I feel the pain of chunky thighs tottering on disproportionately small calves.

[RJnomore1]

Ah as powerlifts that makes more sense. I'm aiming for 3-5 reps on my lifts and my real love is Kettlebell sport (but that's a whole other thread)

[FindoGask]

leave you with a little deadlift inspiration -