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Thread: Half ROM pull ups?

  1. #1
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    Half ROM pull ups?

    I'm currently unable to do even a single full range of motion pull up or chin up. IE: A pull up where my arms start out hanging freely. Would half or 2/3 range of motion pull ups be a good way to work up to doing full ones?

  2. #2
    Senior Member getfit's Avatar
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    why don't you ask someone to assist you in the start
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    sissy Bohizzle's Avatar
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    no. do assisted full ones. 2/3 or 1/2 rom pullups will not strengthen the bottom of your lift, where u need it most.

    Andrew
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    Senior Member Canadian Crippler's Avatar
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    You guys struggle at the bottom?
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

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  5. #5
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    Ya the first 1/4 is the toughest part for me. Does that indicate unusual relative muscle strength?

  6. #6
    Just watch me ... Built's Avatar
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    Do cheater chins off the smith machine (one of the only things it's good for…)

    Set the bar at eye level, get to "up" anyway you can, lower to a count of five. (I put my feet behind me, and assist/balance with the tops of my toes)

    Work your way up to five sets of five.

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    Quote Originally Posted by Canadian Crippler
    You guys struggle at the bottom?
    I'm with you. Bottom is easy, top is hard.

  8. #8
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Built
    Do cheater chins off the smith machine (one of the only things it's good for…)

    Set the bar at eye level, get to "up" anyway you can, lower to a count of five. (I put my feet behind me, and assist/balance with the tops of my toes)

    Work your way up to five sets of five.
    I do something similar to this..

    I just hang from the barbell in my power rack, set at squatting height. My feet or toes are on the floor, and I pull up like that. 3 sets of 6 reps owns me, so I know I'm getting work out of it. I can ALMOST do one full pullup unassisted but, alas, I'm not quite there.
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    if you don't have access to an assisted chin machine (OK) or a partner to spot you and help you with the lift (better), one of the best ways to get to a full chin is to do slow negatives, as slow as you can manage

  10. #10
    Just watch me ... Built's Avatar
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    I actually don't like assisted chin machines - there's no way to turn off the assistance for the negatives.

    I started with the cheater chins because I didn't have a gravitron at my old gym. When I finally tried one, I went straight back to my smith cheater chins. They work better

  11. #11
    bone crusher
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    put a chair behind you and use your feet to give assistance as needed

  12. #12
    Senior Member noahfor123's Avatar
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    What if a person can do a few full pull ups, but not a whole set. I can do about four. I want to be able to do eight for three sets. Should I just do some sets of as many as I can do, or should I do assisted pull ups 3x8 and taper off the resistance week to week.

  13. #13
    Go Heels! MixmasterNash's Avatar
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    Jumping pullups also work as an assist.

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    sissy Bohizzle's Avatar
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    Quote Originally Posted by Canadian Crippler
    You guys struggle at the bottom?
    i find it hardest middle-top.

    What if a person can do a few full pull ups, but not a whole set. I can do about four. I want to be able to do eight for three sets. Should I just do some sets of as many as I can do, or should I do assisted pull ups 3x8 and taper off the resistance week to week.
    I usually can only do 3-5 pull ups in a row, so i do as many as i can in a row, count that as a set, and do as many sets as i need to get to a predetermined number ie 15 or 20.

    Andrew
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  15. #15
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    Quote Originally Posted by Canadian Crippler
    You guys struggle at the bottom?
    I struggle at the top after my 6th rep...I start shaking like i'm havin a seisure.lol
    ok, it's not that bad, but I shake a little.

    Once I can't do more than 2 in a row I jump up to the top position and slowly lower myself down. The initial jump and hold is bad for my shoulders though I think cause they usually hurt after a while of jumping and holding at the top.

    I'm going to do negs off the smith on saturday.

    I've heard most people will never see double didgit pullups in their entire life. I refuse to be one of those people.

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  17. #17
    Go Heels! MixmasterNash's Avatar
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    www.dragondoor.com is probably the best source for increasing base pullup #s.

    http://www.dragondoor.com/articler/mode3/226/

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    thx for the link nash.

    im with CC, the very top part is where i fail. i could literally do twice as many if i just put my nose over the bar. any rowing motion is like this for me, i could use a hell of alot more weight if i just shaved off that last gay inch (which is why i love me some T-bar rows). i wouldnt dare take an inch out of the bottom of my bench or squat, so i do the full rom on chins even though i hate it. im starting to think i might stop as my chinning ability is the only lift i do that i have gained next to no strength on in the last several weeks...

  19. #19
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    Quote Originally Posted by Built
    I actually don't like assisted chin machines - there's no way to turn off the assistance for the negatives.
    I've was never been a big fan of them for that exact same reason.
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  20. #20
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    In theory, lat pulldowns don't even compare to pull-ups, but I think they're good for learning how to use your lats. Pull those shoulders and elbows down as hard as you can, and you should feel the muscles right under your shoulderblades pulling down. Keep your sternum up as well.

    Doing pull-ups without knowing how to use your lats is a waste of time and just a bicep exercise. It's like doing rows with your back rounded. I would still work on some negatives however (pul-lups), but learn how to use your back with lighter weight first.

  21. #21
    Wrecker of Homes d'Anconia's Avatar
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    I personally don't see any problem with doing lat pulldowns first to get your strength up for the regular pull ups, in fact that's what I did for a while until I could get to a decent # of pullups. Just put some serious weight on the lat pulldown and get cracking. I could only do a few pull ups earlier this summer but I'm pretty sure I can get a good 15 or so now (of bodyweight, AND I weigh a good 5-10 lbs more now than I did during the summer).
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    Quote Originally Posted by Built
    I actually don't like assisted chin machines - there's no way to turn off the assistance for the negatives.

    I started with the cheater chins because I didn't have a gravitron at my old gym. When I finally tried one, I went straight back to my smith cheater chins. They work better
    Yes there is!

    Take out the pin and then use a 10kg dumbell to weigh the seat/kneel thing to the ground.

  23. #23
    Senior Member Vita's Avatar
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    Quote Originally Posted by Davidelmo
    Yes there is!

    Take out the pin and then use a 10kg dumbell to weigh the seat/kneel thing to the ground.
    what about going back up?

    your method provides no assistance for the pull...
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