Strength through pull ups: The body weight progressions.

[rmsolympic1]

Question: why is there so much controversy over behind the neck pull-ups? Some say that they are bad for your sholuders; others, not. What's what, and what do the behind-the-necks develop that the regular pull ups don't? Thx.

[slizzardman]

@rmsolympic1 Well, if you externally rotate the upper arm in the socket you can hurt yourself. As long as you have good mobility and know what you're doing you won't get hurt, but if they bother you don't do them until you have fixed the mobility issues!

[jbh0430]

Slizzardman I am doing the wod and have been for about a 2 weeks, however I am noticing that there are not alot of pullups or pushups, so when would be a good time to include those in my workout so not to mess up the progress from the wod's?

[slizzardman]

During the warm up, my friend. The only other time would be if that is how far back you have to scale the WOD. You don't need to practice pull ups or push ups to develop them. You do if you're going for some kind of endurance benchmark, but that's different and unnecessary as far as performance is concerned.

Push ups and pull ups should become a very easy part of your workout over time but at first a single set of one or two grips during warm up will be enough.

Remember these elements...

[slizzardman]

... are very easy beginner exercises within gymnastic strength progressions. If you focus on them you will never move forward. If you move forward and just use these for warm up and whatnot then you will get stronger AND be able to bust out quite a lot of pull ups, because they will literally be child's play for you. Just take your time and enjoy your workouts!

Don't push it, if you can do 10 perfect pull ups then 7 is plenty for warm up. Some days you should do less than that when tired.

[skelepieow]

Good video man. I'll be using this for my progression. I just started doing calisthenics exercises after watching some of the Bar-barians and Calisthenics Kingz videos.

[slizzardman]

@skelepieow You're welcome! Don't forget to do a set of each previous exercise as warm up when working a specific movement like wide grip L pull ups.

When you get to where you can do 3-5 sets of 5 perfect reps with the hardest progression easily, start adding weight a few lbs at a time. Always keep perfect form! Perfect form ensures that the shoulder girdle stays balanced and that functional motor learning is maintained.

[BRETZERR]

Another great vid bro.....awesome info.

[Asianbag4]

Would wide grip + V sit position be the hardest pull ups? i know that regular V sits are harder than L sits but does that apply to pull ups?

[slizzardman]

They are probably harder to execute, but they are probably not harder on the pulling muscles.

The reason is that before or after 90degrees you start moving your center of gravity closer to the body. That makes it easier for the pulling muscles to move your body, even if the position itself is harder to maintain.

So yes, V-sit pull ups would be harder, but not because the pulling muscles are working harder.

V sit ups won't develop additional pulling strength, just more core strength.

[slizzardman]

There are better ways to develop core strength, so in my mind V-pull ups are not the best use of time.

Having said that, if you like them or like the idea of doing them, go for it!

Just know that what you'll end up doing is an easier version of a front lever row.

[slizzardman]

LOL! I hate to break it to you, but there's nothing hard in my pants.

Thanks for the comment!

[COLEleslieISgreasy]

your a tool, your wearing a jacket and jeans to the gym, and have a boner lmfao