a definitive guide for high-tension techniques in pull-ups / rows?

Jason B.

Level 1 Valued Member
Has anyone written anything (book, article, whatever) teaching the high-tension techniques for pull-ups / rows? I can apply the tension techniques from Naked Warrior and Hardstyle Abs, but there has to be some cues for zipping up that are highly unique to upper body pulls.

I'm putting together a high-tension calisthenics routine and the only thing I'm missing is pulls:

Pistols, Squats - Naked Warrior
Janda sit-ups / Hardstyle sitbacks / Hanging Leg Raises - Hardstyle Abs
Swings - ETK, S&S
Pull-ups / Rows - ????

I'm trying to remember if there was anything in Beyond Bodybuilding. I gave my copy away years ago.
 

Marc

Level 6 Valued Member
Basically it's just the same principles, i.e. the most important thing is the hollow position: abs tight, glutes tight, quads tight, posterior pelvic tilt. From there pull.
Now note: when doing pulls you might adjust it to your goals. While the hollow position also inforces the anterior musculature you might want to adjust this to target the back exclusively. That way you'd stick out your chest and "lead" with your chest. In both cases you keep your midsection tight and the reps controlled.
 

wespom9

Level 6 Valued Member
Certified Instructor
I can't recall if it's in one of the books, but the high tension sit back/hollow position drills are the pre-cursor to pull-ups (and the hanging leg raise) in the SFB curriculum.
 

Jason B.

Level 1 Valued Member
Basically it's just the same principles, i.e. the most important thing is the hollow position: abs tight, glutes tight, quads tight, posterior pelvic tilt. From there pull.
Now note: when doing pulls you might adjust it to your goals. While the hollow position also inforces the anterior musculature you might want to adjust this to target the back exclusively. That way you'd stick out your chest and "lead" with your chest. In both cases you keep your midsection tight and the reps controlled.
What happens with the scapula in the Hardstyle pull-up? To my eyes, they appear to be protracted and that can't be right... can it?
 

Jason B.

Level 1 Valued Member
I can't recall if it's in one of the books, but the high tension sit back/hollow position drills are the pre-cursor to pull-ups (and the hanging leg raise) in the SFB curriculum.
Interesting. I just saw a video of Karen Smith on youtube discussing this in some detail.
 

wespom9

Level 6 Valued Member
Certified Instructor
She would be a great resource, of course.
Keep in mind - someone in the organizational hierarchy please correct me if I am mistaken - that SF does not view the "row" as a primary strength builder. It is used moreso for corrective purposes, and to balance the "hollow" position of the pullup/HLR family and the big pressing strength builders. A Discussion of Rows | StrongFirst
 

Marc

Level 6 Valued Member
What happens with the scapula in the Hardstyle pull-up? To my eyes, they appear to be protracted and that can't be right... can it?
You start in a passiv hang then go into an active hang, i.e. scapula depressed and retracted. From there you perform your reps. Most of the time you keep the active hang between reps but there is nothing wrong with starting from a passiv to active hang between every rep either.
 
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