CrossFit Skills: Improving your pull-up strength

So you want to do kipping pull-ups?  Really?  Yes,  they look cool and they are the most efficient way to bust out high reps of pull-ups.  However, they are a fast track to shoulder injury and you need to earn the right to do them.  So how do you get you license to kip?

If your wondering why you need a license to kip you should read this excellent article “Why I haven’t taught you to kip”

You MUST be able to perform strict pull-ups before you can even attempt kipping pull-ups.  The use of a band to do kipping pull-up does not fly at CrossFit Hackney and it never will.  Plan and simple, get stronger if you want to kip.

The skills classes this month are focusing on what you should do to best prepare yourself for kipping pull-ups.  Here is a breakdown of what we covered in week one:

Week 1: Get Strict

Correct form

What muscles should you be aiming to use during the pull-up?

Initiate the movement by engaging the larger muscles first, the back and shoulder muscles (latissimus dorsi, teres major, rhomboids and middle lower portion of the trapezius) before engaging the smaller muscles of the biceps.

1. At the start of the exercise, the arms should be fully straightened and the rhomboids at maximal stretch
2. The pulling motion should begin with scapulae retraction, following by the combined flexion of the elbows
3. The pulling movement must finish with a full contraction of all the muscles at the top of the exercise
4. Regarding breathing, the athlete should inhale as he or she begins pulling, and then exhales as they lower themselves

Full range of motion

–        At the top of the movement you should have full flexion of the elbows (if mobility allows you biceps should touch your forearms).  Aim to get your chest as close to the bar as possible

–        At the bottom of the movement your arms should be dead straight and your ears should be forward of your arms.

Note: Having poor range of motion will eventually lead to soft tissue problems.  Strength is gained in the range of motion trained!

Test and Re-Test

If our goal is to improve your pull-ups we need to now how many strict pull-ups you can currently do?

Pick a Pull-up style to test, or test all 3

How the hands are positioned influences which muscle groups are emphasized in chin-ups. As an example, chin-ups will emphasize the biceps brachii, while pull-ups will focus more on the brachialis and brachioradialis. Performing the exercise with a natural grip (so that your palms face each other), will work the rhomboids and latissimus dorsi. The major differences are that chin-ups more strongly activated the pectoralis major and biceps brachii than the pull-up, whereas the pull-up more strongly activated the lower trapezius than the chin-up

Neutral grip (palms facing each other) is often the easiest form of the pull-up as the elbow flexors are at the optimal angle for the most force production.  A narrow grip will also be easier than a wide grip.

Supinated grip (chin-up, palms up with a shoulder width grip) is typically the next progression.  To increase the difficulty of the chin-up, bring your hands closer together (4-6cm apart)

Pronated grip (palms down) is the next most difficult pull-up movement.  Start with your hands in a narrow grip (4-6sm apart).  To progress this movement increase the grip width to be slightly outside your shoulder width.

Tip: Don’t think about pulling yourself towards the bar, think about pulling your elbows down and back as hard and fast as you can.

Examples of pull-up programs you could use to improve your pull-up strength.

If your wondering why we are training a pressing movement in each program you should consider the fact that and agonist muscle is only as strong at the antagonist muscle.  Strengthening the muscles on both sides of the joint will improve structural balance and overall strength

Rookie Program (zero pull-ups)

Test the waters – just because you cannot do a single pull-up does not mean you should not get on the bar.   Do you have enough strength to lower your bodyweight under control? How slow can you perform 1 single eccentric pull-up? Be aware that if you fail to control the eccentric motion you should either use a spotter or a resistance band to help lower the resistance.  Another way to build base strength would be:

A-1 Inverse rows (rings or bar) 4-5 x ME 30×0, rest :60sec

A-2 Push-ups 4-5 x ME 30×0, rest :60sec

Beginners Program (If you can do 1 or more pull-up)

A-1 5 x ME Pull-ups (any version), on the last rep perform :30sec eccentric 30,0,0,0, rest :90sec

A-2 One Arm, Braced Overhead Press, 5 x 6-8 40×0 rest :90sec

Intermediate Program

A-1 ME Pull-ups with 3x 8sec pause (top, middle, just above bottom), 24,0,x,0, rest :90sec

A-2 Standing Strict Overhead Press, 5×3-5 , 30×0, rest :90sec

Extended Sets (advanced program)

Move from the least to most mechanical advantageous pull-ups to overload the muscles and achieve more repetitions.

A-1 4-5 x ME: Pronated grip pull-ups 20×0, rest :15sec

A-2 4-5 x ME: Supinated grip chin-ups 20×0, rest :15sec

A-3 4-5 x ME: Neutral grip pull-ups 20×0, rest 3min

Note: Time under tension (TUT) is one possible variable you can use to improve you pull-up numbers.  Sets, repetitions, load (add weight), rest periods, and a variety of pull-up exercise (changing grip type and widths, rope pull-ups, ring pull-ups, etc..) are other variables that can be used.

Accessory exercises

Doing pull-ups will improve curling strength, and the reverse is also true.  Choose a curling grip that matches the grip used in the pull-up version you are aiming to improve.  For example a reverse grip barbell curl will improve your pronated grip pull-ups.

Improving your gripping strength will also help to improve your pull-ups.  Using a thick bar, a towel, or a rope to perform pull-ups is a great way to improve grip strength.

Bent over rows, ring rows, one-arm KB/DB rows are also great exercise to help improve pulling strength.