9

votes

How to do that first unassisted dead hang pull up?

Answered on August 19, 2014
Created June 06, 2011 at 6:19 PM

It is my burning desire to do an unassisted dead hang pull up and/or chin up - well more than one really. Think Linda Hamilton in terminator 2. I have been working on the assisted machine doing chins and dips. The rest of my workout is squats, lunges, hiit, bench etc. I am on a leaning out phase,

Anyhoo back to the mission of that first unassisted dead hang pull up/chin up, how to progress ?

I am a member of a well stocked globo gym, 5'3" female about 135 ish pounds. Don't do scales anymore. Only go by fitting into my skinny clothes. Currently I can get my lovely skinny trousers on but don't ask me to get my hands in the pockets. Damn!

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 07, 2011
at 06:10 AM

Awesome Goal and Question!!!!

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 07, 2011
at 06:09 AM

Awesome goal! Well Done!

5437163ddf70d4532f196bfb4333753e

(3614)

on June 06, 2011
at 08:57 PM

I was going to post nearly the same thing. Perfect answer. Thread over.

072fd69647b0e765bb4b11532569f16d

(3717)

on June 06, 2011
at 08:51 PM

While I agree the eccentric movement is a good way to train, please be careful if you decide to go this route. More than a few folks have done some damage overtraining the eccentric movement. I certainly encourage getting off of non-assistance machine and using bands for your progression.

0dbd7154d909b97fe774d1655754f195

(16131)

on June 06, 2011
at 06:56 PM

Bravo scale chucker! It's a neolithic invention anyway.

D67e7b481854b02110d5a5b21d6789b1

(4101)

on June 06, 2011
at 06:49 PM

Burning desire of mine as well :)

D67e7b481854b02110d5a5b21d6789b1

(4101)

on June 06, 2011
at 06:43 PM

I have been using bands, seems to be working for me, progression is slow but steady.

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7 Answers

5
Medium avatar

on June 06, 2011
at 06:21 PM

Start off with only doing negatives. Just jump up to the bar and try to slow down your descent. Do 3 sets to failure 2x a week and you should be able to do proper ones in no time. The eccentric portion of any exercise is actually what causes the most muscle damage and subsequent repair/growth.

072fd69647b0e765bb4b11532569f16d

(3717)

on June 06, 2011
at 08:51 PM

While I agree the eccentric movement is a good way to train, please be careful if you decide to go this route. More than a few folks have done some damage overtraining the eccentric movement. I certainly encourage getting off of non-assistance machine and using bands for your progression.

5437163ddf70d4532f196bfb4333753e

(3614)

on June 06, 2011
at 08:57 PM

I was going to post nearly the same thing. Perfect answer. Thread over.

4
D6fb0306dae1763f4c18c7314fb786cc

on June 06, 2011
at 06:31 PM

Mark Sisson has put out the following progression for pullups to help you get that goal:

http://www.youtube.com/watch?v=76HjVOoUX6U

He goes into more detail in his Primal Blueprint Fitness program, which I think is top notch.

http://www.marksdailyapple.com/primal-blueprint-fitness/

4
072488956ded3163ca0344ae2fb06cf9

(130)

on June 06, 2011
at 06:31 PM

Stop using the assistant machine!!! :) Use bands for assistance or negatives.

D67e7b481854b02110d5a5b21d6789b1

(4101)

on June 06, 2011
at 06:43 PM

I have been using bands, seems to be working for me, progression is slow but steady.

2
B895a5790f9c9eea663f2e8819b8d9c9

on June 06, 2011
at 06:32 PM

Definitely do sets of weighted negatives slowly lowering yourself after you chin is over the bar.10# should be good. Grip super tight to let you cns know a heavy lift is coming. When you go for the first deadhang don't think about your chin over the bar. Think about bringing your elbows to your hips.

2
24fcc21452ebe39c032be6801d6bbadd

(9812)

on June 06, 2011
at 06:26 PM

I am on the same quest! Here are some ideas- http://www.urbangetsdiesel.com/2009/03/got-pull-up-part-two-tips-and-tricks.html I think mixing it up helps- I've been using Iron Woody bands, last week I was able to do a few (one strict, 2 kipping) with the little skinny band; I was ecstatic! Try different grips, negatives, static holds, jumping pullups. Good luck! :)

1
19eedcc966e18e2864383fa53dcb80f6

(110)

on June 06, 2011
at 06:42 PM

i'm not here to plug the gym i go to, but one of the coaches posted a pullup progression program a few weeks ago and several people have been working on it. take a look here: http://crossfitbrooklyn.typepad.com/crossfit_brooklyn/developing-your-pull-up.html

0
0459aa5ac6dd540b7d45a8cae0f4dae5

on November 19, 2012
at 02:02 AM

Man up and don't use the machine!jk umm use bands and negatives

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