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Waittz · 02-01-2008, 06:05 PM

okie doke, I got some free time. This can be applied to pull downs as well, if you cannot perform regular pull ups.

i guess i need to put this out here now....

:

ISCLAMER::
I am not a personal trainer, I am not saying that if you do not perform these exercises my way you are performing them incorrect.

Pull up time.
First rule is the same as in the bench, if you are doing these pull ups weighted or on a lat pull down machine, drop the weight by at least 20%.

As far as grip, well I am talking about just regular pull ups, not chins, thats a whole other ball game. same with wide grips and behind the backs. I tend to grab the bar with the same grip as bench( 1 1/2 "handwidths" wider than shoulder width). I also tend to use a hook grip(Hook Grip) with weighted pulls, thumb less unweighted, its just preference. Just don't use straps. If you need to use straps to handle the weight you pull vertically, you either have weak forearms and should correct that before back strength, or you are using too much weight. Either way wont do. If you decide to use chalk, be careful you don't use too much or you will get an eye full when you grab the bar(horrible story for another time)

Now the pull.
DO NOT PULL WITH YOUR HANDS! Squeeze the bar as tight as you can though, even excessively. Now pull with your ELBOWS. What does that mean? Sit down or stand, now raise your hands over your head. Move your hands down by pinching your elbows down towards your obliques(side of your stomach). Your upper body should be a perfect plane the entire time, meaning if someone was standing to the side of you, they would not see your arms moving forward or backward in relation to your torso. While doing this, you should imagine a peanut is resting in the middle of your upper back and you are going to crack it with your soon to be hyuuuge traps and upper back musculature. Also known as Scapula Retraction.(Scapular Retraction - - Get Fit Exercise Library - American Council on Exercise(ACE))

If you do not feel that in your lats, try it a few times till you do. I want you to close you eyes and imagine you are looking at your back and really squeeze, remember its pulling with the elbows not your hands.

Now hop on the bar and try the same thing. Squeeze tight with your hands and DO NOT PULL YOUR SELF UP(misleading exercise name huh), rather repeat the exercise you just tried. Just focus on pinching your elbows towards your obliques, the closer you elbows get, the higher you body goes. Get up as high as you can, preferably your nose or chin should be at or over the bar, and give it a good squeeze. Now just like I told you to "row" the bar down on the bench, I want you to "push" yourself back down to the ground, but DO NOT go all the way down to the point your elbows lock. Same concept of constant tension.

When doing this, just like the imaginary pull ups, try to keep your body in a strait plane. Plane geometrically speaking, not aeronautically, but you already knew that didn't you.

ok, hope that helps.

02-01-2008, 06:05 PM	#10 (permalink)
Waittz =[\|\|]===[\|\|]= Join Date: Nov 2003 Posts: 1,493 My Profile	okie doke, I got some free time. This can be applied to pull downs as well, if you cannot perform regular pull ups. i guess i need to put this out here now.... :ISCLAMER:: I am not a personal trainer, I am not saying that if you do not perform these exercises my way you are performing them incorrect. Pull up time. First rule is the same as in the bench, if you are doing these pull ups weighted or on a lat pull down machine, drop the weight by at least 20%. As far as grip, well I am talking about just regular pull ups, not chins, thats a whole other ball game. same with wide grips and behind the backs. I tend to grab the bar with the same grip as bench( 1 1/2 "handwidths" wider than shoulder width). I also tend to use a hook grip(Hook Grip) with weighted pulls, thumb less unweighted, its just preference. Just don't use straps. If you need to use straps to handle the weight you pull vertically, you either have weak forearms and should correct that before back strength, or you are using too much weight. Either way wont do. If you decide to use chalk, be careful you don't use too much or you will get an eye full when you grab the bar(horrible story for another time) Now the pull. DO NOT PULL WITH YOUR HANDS! Squeeze the bar as tight as you can though, even excessively. Now pull with your ELBOWS. What does that mean? Sit down or stand, now raise your hands over your head. Move your hands down by pinching your elbows down towards your obliques(side of your stomach). Your upper body should be a perfect plane the entire time, meaning if someone was standing to the side of you, they would not see your arms moving forward or backward in relation to your torso. While doing this, you should imagine a peanut is resting in the middle of your upper back and you are going to crack it with your soon to be hyuuuge traps and upper back musculature. Also known as Scapula Retraction.(Scapular Retraction - - Get Fit Exercise Library - American Council on Exercise(ACE)) If you do not feel that in your lats, try it a few times till you do. I want you to close you eyes and imagine you are looking at your back and really squeeze, remember its pulling with the elbows not your hands. Now hop on the bar and try the same thing. Squeeze tight with your hands and DO NOT PULL YOUR SELF UP(misleading exercise name huh), rather repeat the exercise you just tried. Just focus on pinching your elbows towards your obliques, the closer you elbows get, the higher you body goes. Get up as high as you can, preferably your nose or chin should be at or over the bar, and give it a good squeeze. Now just like I told you to "row" the bar down on the bench, I want you to "push" yourself back down to the ground, but DO NOT go all the way down to the point your elbows lock. Same concept of constant tension. When doing this, just like the imaginary pull ups, try to keep your body in a strait plane. Plane geometrically speaking, not aeronautically, but you already knew that didn't you. ok, hope that helps. __________________ That's what I do.