crazycanuck
Level 9 Valued Member
I normally hang out in my training journal and the kettlebell side of the forum but figure this is the ultimate place to ask....have been working on goal of achieving a pullup someday (female here)
Have been doing dead hangs with overhand grip and scapula pulled in/hollow position for time, and using the underhand grip been practicing slow negatives from the top as well as just staying in chinup position above the bar until almost failure (max time with that has been 36 sec). This has been in the context of a program that is getups/swings on one day, alternating with pulls (doing the aforementioned exercises) and crawling the other day, 5 days a week 10 min allotted time per exercise. I have been doing this for almost 3 months. I did attempt some grease the groove dead hangs with pullup grip on the non-pull/crawl days, several attempts a day spaced well apart, but eliminated that after a few weeks when the upper back started feeling quite weary and was in general feeling a bit underrecovered (also have a fair bit of pulling/transferring/lifting on the job).
Today, attempted a pull with chinup grip and with overhand thumbless grip. For chinup grip, can get eye level to the bar. For overhand grip can get to just a tad past 90 degree elbow flexion and the bar is still a few inches above my head. This was done with no support from the bottom.
Initiating from the bottom and going through the middle part of the movement seems ok, it's the last 1/3 of it where I don't have strength to get over the bar. Focused on the following --not looking up at the bar, getting scapula in position, squeezing abs/glutes/legs and not swaying while I pulled, and trying to drive elbows backwards and "pull the bar from the ceiling" as I was nearing the top. Just can't get that last part (yet ) and feel like I get stuck.
Looking for a few hints anyone could share to nail that last part of the movement. Anything like lowering from the top to the sticking point/trying to pull self back up etc?
My only equipment at home are two bars (one with the ability to re-install to do bodyweight rows although I would rather leave it upstairs for GTG attempts should I go back to that), kettlebells, and a few resistance bands (not the loop around the feet kind) Ideally I would not want to go to a gym. I have researched a few programs online, but have not committed to one yet, especially when I have come across some that are almost 100.00 in my currency. Or, have got some free ones, but have not been what I thought.
Thanks everyone..!
Have been doing dead hangs with overhand grip and scapula pulled in/hollow position for time, and using the underhand grip been practicing slow negatives from the top as well as just staying in chinup position above the bar until almost failure (max time with that has been 36 sec). This has been in the context of a program that is getups/swings on one day, alternating with pulls (doing the aforementioned exercises) and crawling the other day, 5 days a week 10 min allotted time per exercise. I have been doing this for almost 3 months. I did attempt some grease the groove dead hangs with pullup grip on the non-pull/crawl days, several attempts a day spaced well apart, but eliminated that after a few weeks when the upper back started feeling quite weary and was in general feeling a bit underrecovered (also have a fair bit of pulling/transferring/lifting on the job).
Today, attempted a pull with chinup grip and with overhand thumbless grip. For chinup grip, can get eye level to the bar. For overhand grip can get to just a tad past 90 degree elbow flexion and the bar is still a few inches above my head. This was done with no support from the bottom.
Initiating from the bottom and going through the middle part of the movement seems ok, it's the last 1/3 of it where I don't have strength to get over the bar. Focused on the following --not looking up at the bar, getting scapula in position, squeezing abs/glutes/legs and not swaying while I pulled, and trying to drive elbows backwards and "pull the bar from the ceiling" as I was nearing the top. Just can't get that last part (yet ) and feel like I get stuck.
Looking for a few hints anyone could share to nail that last part of the movement. Anything like lowering from the top to the sticking point/trying to pull self back up etc?
My only equipment at home are two bars (one with the ability to re-install to do bodyweight rows although I would rather leave it upstairs for GTG attempts should I go back to that), kettlebells, and a few resistance bands (not the loop around the feet kind) Ideally I would not want to go to a gym. I have researched a few programs online, but have not committed to one yet, especially when I have come across some that are almost 100.00 in my currency. Or, have got some free ones, but have not been what I thought.
Thanks everyone..!