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Pull-ups and Chin-ups: Full ROM?

I see different guys at the gym do these different ways. Some guys (like me) go to a full hang while others only go down until their upper arms are parallel with the chinup bar. Do the different ranges of the pullups work different parts of the arms or back? I feel more shoulder and arm involvement from a dead hang, so should I not being going all the way down if I just want to target my lats? Same goes for chinups.

dead hang is much more difficult - that might be why you don’t see a lot of people doing them

I do dead hang so that I can easily measure my progress … was that 8 half sort of reps last time or 3 full and several cheat

I am not aware of any analysis done on the ROM of pulls or chins. It does bring up a good point. Say, watch a video of Matt Kroc doing his 25+ pull-ups. His back is well developed, yet I don’t recall ever having seen him do dead hangs.

i’ve dislocated my shoulder several times in the past. Dead hang always seems to pull it out a bit, so I go to the lowest point I can still keep my shoulder blades squeezed together.

Partial pull-ups are like partial anything else, you can feel you way through them and try to concentrate on the muscle and maintain more continuous tension. It’s not bad just depends on what your trying to accomplish at the time.

I think full ROM with a kip is better than partials but I’m in the Crossfit cult where it’s full ROM or it doesn’t count. Head over the bar, not just chin.

I do full ROM just for measurement purposes as well.

[quote]skw wrote:
I think full ROM with a kip is better than partials but I’m in the Crossfit cult where it’s full ROM or it doesn’t count. Head over the bar, not just chin. [/quote]

What does kip mean?

you swing your body forward at the same time as pulling

[quote]sam_sneed wrote:

What does kip mean?
[/quote]

Using your body to “throw” yourself up over the bar.

http://www.youtube.com/watch?v=LEweROlAfKE

I think hitting your lats well is sort of a mind matter thing. Imagine your arms are dead. Start the pull with your lats. it’s kind of abstract, but it does work to just imagine your biceps don’t work.

I think that full ROM is better because by doing half reps, you’re only lying to yourself. If you’re doing a pull up contest though, I would recommend quarter reps with kips and hanging leg raises.

[quote]boyscout wrote:
sam_sneed wrote:

What does kip mean?

Using your body to “throw” yourself up over the bar.

I think hitting your lats well is sort of a mind matter thing. Imagine your arms are dead. Start the pull with your lats. it’s kind of abstract, but it does work to just imagine your biceps don’t work.[/quote]

What a coincidence. I saw a kid doing those in the gym yesterday and I thought he was just cheating. I didn’t realize it was a technique.

If we’re talking regular pull-ups here, no trying to train to get over a plateau or applying different techniques.

Then full ROM or your a pussy (or have a bad shoulder like Airtruth :slight_smile: which is understandable). If you dont lock out your elbows, you’re just kidding yourself.

I always do a full pause and stretch at the bottom. Hits everything way harder.

[quote]sam_sneed wrote:

What a coincidence. I saw a kid doing those in the gym yesterday and I thought he was just cheating. I didn’t realize it was a technique.[/quote]

You’re right - it is a technique. Cheating/kipping, whatever you want to call it.

From a dead hang all the way

can somebody explain the reasoning behind the kipping movement?

dead hang here all the way

Kipping pull-ups is generally a cardiovascular type exercise that involves your full body where you use your hips to generate power rather than putting focusing strickly on your back. Sort of like some kettle bell movements where you involve your entire body to move the weight.