Time to post once again about training weak points in the Pull-up/Chin-up movement.
Last time I talked about how to improve your Pull-up from the bottom. This time let’s take a look at how to improve if your weak point is the top half of the Pull-up.
Many guys can get up out of the hole in the Pull-up but for some reason have a difficult time making it up to the bar each time, in order to complete a successful set. I am going to give you two techniques today that should help blast your chin up and over the bar!
The first technique is to train with a weight vest. However, I don’t want you to load a lot of weight. Just 5lbs. or 10lbs. will do fine.
Grab that Pull-up bar and perform half reps at the top half. You will only go low enough so that your arms are at a 90 degree angle, then back up to the bar.
Here is the catch: you are going to go until the middle of your neck is even with the bar! This may seem a bit difficult at first, so lower your expectations. Many of you will not be able to perform this with any weight at all, and that is fine. when you can do 10 clean half reps in this manner it will be time to add weight!
Perform only two sets of these at the end of your Pull-up routine. Do not go to failure! We are not trying to burn you out, we are trying to build you up!
I have seen this one technique add several Pull-ups to a person one set best!
The second technique is one that has helped my Chinning in a big way.
You will need an elastic band for this next technique. Loop one end of the band to a heavy dumbbell on the floor. Run the other end through your weight lifting belt. The following is very important: As you stand with your hands on the Pull-up bar the elastic band must be just barely tight, but not stretched!
Now begin your set. As you Pull-up the band will tighten. And just as you get your chin over the bar it will be at it’s tightest point.
This technique will teach you to use speed on the top half of the movement. As the force that you are pulling against gets more difficult with every inch! Speed is one thing you really need if you are having trouble at the top.
Make sure that you are using a band that will give you no less than 6 to 8 reps for the set. Some of you will have extreme difficulty performing even one rep with a very weak band. Don’t let that bother you simply tie off the lower end of the band at a higher level so that there is less tension at the top. A few inches makes a huge difference. Perform only two sets at the end of your normal Pull-up routine.
Do not use both of these techniques at the same time. Pick one and perform it faithfully for six to eight weeks. Then take a break. When you come back use the other one. In most cases I have found that trainees will usually prefer one of these over the other one. It takes time to see which one works best for you.
As always feel free to ask questions if something is not clear to you. I want you to train properly and successfully!
My best to all of you!