Tuesday, March 03, 2009

INCREASE YOUR PULL UP STRENGTH

There are few exercises as effective as the pull up for upper body strength and power. This version that I'm going over in the video is called the tactical pull up, which is exemplified by a rigid, tight body and contracted mid section. Ideally the tactical pull up will have more narrow grip than I am showing in the video.

Please leave your comments on the video. I would love to hear what you all think about pull ups!!!

25 comments:

Murray said...

Hey Franz, good info.
Any advice on increasing reps? I did a pullup ladder today. Any other ideas? Trying to get ready for the TSC.

Marty said...

Franz, great instruction. What is a good weight to start doing pull-ups? I'm about 321 right now, is that too heavy?

Franz Snideman said...

Murray, thanks! If you haven't done it already, I would add some weight to a weight belt and do mulitple sets with let's say a 30 or 40 pound weight. Every time I increase my pull up weights, my bodyweight pull up numbers always get better!

Franz Snideman said...

Marty,

thanks brother! I would start doing pull up (or at least some version of a pull up) as soon as you are able to. Tough to nail down an exact bodyweight that would allow you to do them. If you have hard time doing them I would use a Jump Stretch band to perfrom pull ups becuase at least you are conditioning the same muscles that are required to do a pull up!

Let me know how it goes!!!

Franklin said...

Hey Franz, another excellent quality video and an immediately useful tip!

Franz Snideman said...

Thank you Franklin! Always nice to have your input on the blog!!!

Delaine said...

Thanks Franz. Great tips for those of us preparing for Level II in June. :-)

Mary Ann Cayabyab said...

Hi Franz,
I'm a friend of Mike, Jon and Alex who competed in the last couple TSCs.

Great video -- really reminded me that I need to put my entire body into play when trying a pull up - I've been trying for what feels like a LONG time, but I feel like I've been stuck at a certain point - 5 or 6 inches away from the bar. Any tips of what I can do to get past this sticky spot?

Jordan Vezina said...

Great video Franz. I look forward to the next one.

Tim said...

Heya Franz,

That was an excellent explanation of the pull-up! Your video actually provided me with a great refresher on how to teach the pull-up from square one. I've been doing them for years now and when I try to explain some of the mechanics to a newcomer it can be hard for me to remember what was ever challenging in the first place. Thanks for the great information.

Taikei Matsushita said...

That's a great lecture Franz.
I can't talk while pulling myself up even with my body weight.

By the way, why are there bicycles in your gym?

Franz Snideman said...

Delaine, hope it helped! You will for sure be cranking weighted pull ups for RKC II!

Steve McMinn RKC said...

Great video!

Explains many important concepts concisely in a short time.

Just the way I like it!

Am returning to a heavier pullup schedule post-RKC and this has been helpful to remind me of the proper form. I look forward to the next one!

Franz Snideman said...

Mary Ann,

Thanks for the feedback. My advice would be to start at the top of bar (jump up there from a box or bench) and learn to lower yourself slowly . The goal would be to lower yourself over 30 seconds (very difficult, I know). But that time of ECCENTRIC strength seems to transfer over very well to being able to do normal chin ups and pull ups.

Give it a try and let me know how it works for you.

Franz Snideman said...

Jordan, you da man!!! Thanks for checking in!

Franz Snideman said...

Tim,

Awesome brother! Thanks for checking out the video. Hope it helps you apply some of the more effective principles for better pull ups!

Franz Snideman said...

Taikei,

The Bicycles are on the wall because we are filming out of our home gym. My other gym in La Jolla does not have any bikes on the wall, I promise you that :)

Franz Snideman said...

Steve,

Glad the video helped! Thanks for checking in! Please let me know how your weighted pull ups are going!!!

Dr.Pete said...

Another great video Franz! The pull-up has been the foundation of any training regimen I have used. One of the best over-all body exercises. In fact, combine pull-ups, kettlebells and dips on a set of still rings, and you've got it all.

Franz Snideman said...

Thank you Dr. Pete.

You are correct, Pull ups, Kettlebells, Rings and Dips are a tough combination to beat!

Thanks again for stopping by!

Franz

Gabi said...

Wow, exactly what I need these days... Thank you, Franz, can't wait to see the next one!

Eric said...

gotta love the pullup. simple and effective

Sandy Sommer, RKC said...

I've been working on Pull Ups for a solid month and your tips will prove useful!

Franz Snideman said...

Thank you Sandy!

Let me know how your pull training goes!

Best,

Franz

Emergeandcelebrate said...

Awesome! Thanks.