Pullups

Strict Pullups

1. Jump to hollow  (no band)
Purpose: This focuses on a foundation of body awareness, stability and strength.
a. Stance: Feet under the bar
b. Grip: shoulder width, thumb around the bar, and palm on top of the bar
c. Starting position: feet together in front of the body, butt tight/chest in, eyes forward

Movement Mechanics
When the athlete pulls, the elbows should not flare but maintain a strong position next to the body. The chest does not flare, but remains in the hollow, and the eyes always look forward.  When the chin clears the bar without faulting, the rep is good. 

Kipping Pull-Ups

Test 2-3 perfect strict pull-ups to know what bands to use for kipping skills training.  If an athlete is capable of doing RX strict pullups, suggest using a blue band to learn the technique. Fatigue should not prevent an athlete from learning the proper skills progressions. or stalling the coach’s instruction.

Step into to Hollow

Purpose: This focuses on a foundation of body awareness, stability and strength. Not only that, there is a safe way to get into the bands.

a. Stance: The box is to the side (not front or back) of the band. The foot closest to the band is the one that goes in it, even if it’s not the dominant foot.

b. Grip: shoulder width, thumb around the bar, and palm on top of the bar

c. Starting position: feet together in front of the body, butt tight/chest in, eyes forward

Movement Mechanics:
The box foot stays on the box. Begin lowering the body (the band leg remains locked out), until the arms are fully extended. The box foot can come off and cross over the bands.

The body remains hollow (belly off the band), glutes are squeezed, and eyes are looking forward.

Beat Swing

The purpose: when the body begins to move, ensure the hollow and arch are in tact.  

The shoulder joint is relaxed, but the arms remain extended, not bent, & when the butt, legs, and core are tight the hips are upward in the up swing for improved power and efficiency.

Emphasize the band hitting between the eyes (keeping a neutral head), instead of looking up or moving the head to the side of the band.

Push Away Drill (no band)

Purpose: the push away technique from the top of the pull-up, reiterating they are not pull up/downs, but rather pull in/outs.

a. Stance: the box is tall and when standing up, the bar should be somewhere between chin to forehead.  It’s ok if the chin is not over the bar to practice the technique.
b. Grip: shoulder width, thumb around the bar, full palm
c. Starting position: standing tall, fully extended with the chin/forehead at the bar, the elbows are tight to the body, the chest is hollow, and eyes are forward.

Movement Mechanics:
 Arms push out to fully extended & the knees bend as the athlete flows into the arch. You’re looking for arms to remain straight and not bent.  When the athlete swings back, emphasize a full extension of legs and arms, then pull into the bar without raising the chest or flaring the elbows.

Strict pull-up to push away (in band)

Purpose: this emphasizes the push away is circular, not linear, but with added speed from the hollow at the top to the arch at the bottom with an added reaction to the arch, immediately bouncing back into hollow prior to pulling back into the bar.

a. Do a strict pull-up and hold at the top for :03 to ensure quality, push away and bounce back from the arch.  The idea is for the athlete to swing back full range, then pull in to the bar. This is practiced one rep at a time so the speed from the top can be developed & the reaction at the bottom can be developed. 

Levels Explained:

The Test:

  • The athlete must complete at least 3 consecutive pull-ups in :10 , with a :20 rest for 8 rounds. 
  • The athlete is encouraged to only complete 3 reps, and not try for more, to ensure they are locked into the level
  • If the athlete does not complete 3 consecutive reps in any of the 8 rounds, they need to scale back for the entire cycle. They have not shown technique consistency under fatigue, nor muscle endurance. 
  • If the athlete has already tested into their level in the prior cycle, they are encouraged to test for max reps in :10

Testing into chest to bar

  • If the athlete has completed at least 7+ reps :10, they can test into chest to bar pullups. 

Chest to Bar

1. Jump to hollow  (no band)
Purpose: This focuses on a foundation of body awareness, stability and strength.
a. Stance: Feet under the bar
b. Grip: shoulder width, thumb around the bar, and palm on top of the bar
c. Starting position: feet together in front of the body, butt tight/chest in, eyes forward

2. Beat Swing  (no band)
The purpose: when the body begins to move, ensure the hollow and arch are in tact.  The shoulder joint is relaxed, but the arms remain extended, not bent, & when the butt, legs, and core are tight the hips are upward in the up swing for improved power and efficiency.