Okay.....here it is. The long awaited part two video on how to increase your pull up power. In the last video I talked about the importance of shortening your abdominal muscles and literally ZIPPING up all the muscles in your torso. That means your pelvis and rib cage come close together before doing the pull up. That is what tightens up the midsection and creates more compression which in turns creates tremendous strength and power. Compression means more strength!!!!
In this video I talk about overloading your lats with a handstand push up against the wall and then immediately going over to the pull up bar and firing one perfect powerful pull up. Why does this work? Well, I don't really know but my guess is that the handstand push up overloads your lats to such a high degree that you end up hyper-stimulating the LATS to the point where your once slow weak pull up now feels fast and powerful. I had one of my clients do this and it really helped her!!!
Give it a try and give me you feedback!
14 comments:
Great Video Fraz. I'm going to try this with a few of my clients today. By the way, where did you get that pull up bar? I dig it.
Very cool...I've been frustrated by chins and pull-ups for years though finally making some progress. But doing a handstand push-up looks more difficult than doing a pull-up at this point. Got any lat activation movement that is a little less challenging? Where do I find the pull-up video, part 1?
Awesome. Could you do the same with a double KB press for those who can't do HSPU? It would also be a quicker transition back to the Pullup Bar. Your thoughts?
Lydia, here is the first video:
http://franztrainingblog.blogspot.com/2009/03/increase-your-pull-up-strength_03.html
I think doing negatives is way to go in the beginning to build up your grip and lat endurance. Assisted pull ups help as well..either with a band..or better yet with a partner slighlty helping you through the sticking point. Hope that helps!
Franz
Firetrainer, thanks for the feedback. I had a metal welder make us one and install in a beam in my garage. It rocks!!!!!
Max,
Good call brother! Anything that would active the stretch reflex should potentially work. I actually love super setting weight chins and double clean and presses.
I think you're right about the presses!
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Franz,
Great post!
Out of curiousty how does thickness of pull up bar effect you. I have been pulling up on thicker bar then you have there. Should there be a difference?
Got to give it a shot.
I'm bad with pullups.
Thanks Franz! I will definitely try this as I'm trying to get my pull up power back!! I'll let you know how it goes.
I think this teaches more lat "connectivity" than activation. I tried it...definite improvement..
Lauren...yes...give it a try and let me know if it helps you like it did my client!!!!
Rock on Lauren! Hope those girls of yours are well!!!
Faizal, you might be right. Either way, it seems to help, right? I notice a big difference and so did one of my clients!!!
Thanks so much for sharing your knowledge!
I also watched "Tips for Women's Pull Up Power" - piking (sp?) the legs really helped me!
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