If our Gym have a pull up machine, and I can’t do a pull up, so this help me , but on this machine I have to leave my leg like you said it’s wrong. What can I do❓❓😊😊
Flavia Cammisa I leant to do these without the machine by using a step and jumping into the top position and then lowering myself to the bottom really slowly. This form of negative pull up or reverse pull up is a great way to learn. So instead of forcing my way up and down I simply focused on a slow controlled descent. As you get better add seconds to your descent so you are really focused on upper back strength.
@@cazblatch That's how I taught "let downs" to my 4th graders. When they could do ten slow 10-count let downs in a row, then they could do a pull up. They used the playground horizontal ladder and jumped from the top rung onto the first ladder bar.
Great video. I love the series. question: You said full range of motion is best for building muscle is it also best for building power? I'm only interesting in strength and power as a runner.
Trevelyan Harper yes absolutely. Half a rep means that you are missing the part that requires actual strength. Hold at the very top for a few seconds then go down slowly part way and pause again and continue doing this all the way down. I make 4 separate pauses and go very slowly . It’s a definitely a test of strength, if in doubt look at the way gymnasts use the bar and you’ll see how incredibly strong and athletic this move can be.
Okay cool. Thanks for your reply. I'll keep doing the full range movement then. Does doing it this slow encourage hypertrophy though? I want to maximise my power to weight ratio without adding muscle as that'll slow me down in races.
Trevelyan Harper it shouldn't impact negatively on your main goal. If you start adding weights then it will be a different matter. I tend to mix it all up so that do some slow negatives, some pause and hold and some traditional pull ups. Try this website for more ideas: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-tB3X4TjTIes.html
