Pull-ups for Weaklings

[truepwrz]

i did bent over rows then all of the sudden i could do pull ups

[Question!]

How much are pull-ups supposed to target the core muscles? I ask this because when I do them, especially near the end of my set, I can feel the strain in my abs. Or am I just performing it incorrectly?

[john joe]

How much are pull-ups supposed to target the core muscles? I ask this because when I do them, especially near the end of my set, I can feel the strain in my abs. Or am I just performing it incorrectly?

funny you should say that, i also really feel it in my abs, i thought it was just me coz everyone else i've asked doesnt get that

[Bear1980]

Normally if you feel it in your abs its because your tensing your stomach to keep your legs tucked in.

Which is all good.

[AeroChica]

Do you train at a gym? see if they have an assisted pull-up machine. Try a graduated hang/negative pull up, i.e. step up into "pulled up" position, position a box/chair off to the side that you can step up on, then from this position, slowly release until your arms are completely straight, let go, step up and do again.

For exercises to help you get there... lat pull downs (if you have access to the equipment), one arm dumbell rows.

LOL! Assisted pull up machine? Lat pull downs? My 'training equipment' happens to consist of the monkey bars where I take my kids to the playground. Busy moms have to improvise! (See my other current thread on doing bodyweight exercises in the bathroom at work http://www.bullshido.net/forums/showthread.php?t=55605 )

[Raining_Blood]

Try negatives and from there you could progress onto band assisted pull ups. This is of course assuming you have resistance bands but they are not that expensive. Im not sure how well either of these methods works because I'v never had the problem that you have but they seem to the most common methods perscribed for pull up progressions.

I think the band method might have been mentioned in Ross Enamit's Infinite Intensity even.

[A.D.D]

How much are pull-ups supposed to target the core muscles? I ask this because when I do them, especially near the end of my set, I can feel the strain in my abs. Or am I just performing it incorrectly?

http://www.t-nation.com/findArticle....7-054-training

Read this.

[Neildo]

I like that alternating dumbbell pushup/row. That's freakin' sweet!!

[smillard]

Aerochick, the kids playground is actually a good thing. Find something like monkeybars or something where you can either lay down or hook your legs and grab onto the bar. You can either do modified pull ups or pull yourself up and hold for as long as you can. If you are doing this for grappling take a couple of towels throw them over the bar and use to perform the pull ups. You will be more horizontal and therefore using less of your own bodyweight as resistance.

[Teh El Macho]

Aerochick, the monkey bars are a good thing. If you have something to step on, or if they are low enough, you

Jumping Pull Ups (from a platform)

http://www.youtube.com/watch?v=BbLB2fyNsKQ

http://www.youtube.com/watch?v=BbLB2fyNsKQ

Jumping Pull Ups (no platform... harder)

http://www.youtube.com/watch?v=03ZHCJ6WX_s

http://www.youtube.com/watch?v=03ZHCJ6WX_s


Other things you can try are negatives and static holds. By negatives we mean you assist yourself to the top of the movement, and then control your descend. Muscles are stronger on the negatives. For static holds, if you and when you are strong enough for them, on your way down, you stop half-way, and you keep that position for as long as possible.

The latter is a max effort: whether you can hold that position for half a second or 10 seconds, that doesn't matter. Just keep the hold. Don't overdo static holds, however since you can easily overtrain - and then you are going to walk funny with your arms lifted as if you are train to take a flight :tongue3: