 |
|||||||
|
|||||||
Ultimate Pull Up Variations Part IIDecember 27, 2009 on 6:32 am | In Muscle Building Articles, Strength Training, Unreal Strength Building | 21 CommentsThe original Pull Up Variation sent Synergy YouTube into “Juggernaut Mode.” Over 300 new subscribers this month alone! In case you missed it – Pull Up Variations and a Big Back Workout. Also, it put a lot of pressure to deliver a quality sequel, and with the obvious exceptions of Back to the Future II and The Empire Strikes Back, the second editions usually aren’t as good!
Biff’s buddy in the brown is wearing your workout gloves! However the new pull up video (part 2 in hopefully a 3 part series) delivers better than a hover board and a trip to degoba! Pull Up Variations Part II5 Star ratings are appreciated! Once this new video gets 100 ratings, I will put out Part III. Movements Explained1. High Five Pull Ups – a classic from Bull Strength. The exercise requires a dynamic pull up followed by release of one hand which leads to the need for increased deceleration and stability. This is a progression to clapping pull ups. 2. Softball Grip Pull Ups – this homemade tool opens up the hand more which will increases the demand for support grip strength. Also, the grip rotates which allows different, often more comfortable, shoulder tracking. Here is a 14 year old ripping 14 ball grip pull ups (now up to 20) and a one handed pull up. 3. One Handed Support Ball Grip – Ball grip pull ups are a hard back exercise – but then try them one handed! Rob is using a support grip (hand on the wrist). To make it more difficult progress to supporting your hand down by your elbow and then a fully one handed pull up. 4. Towel Pull Ups – A cheap way to increase the difficulty of the pull up. This is great for anyone that wants to work grip into their strength training program, but not increase the time of the workouts. Perform towel pull ups for the first two sets, then progress back to regular pull ups to make sure the back is worked sufficiently. 5. See Saw Pull Ups – Can be performed with towels, straps, or a thick rope (I love the thick rope variation!). See Saw pull ups increase the time under tension and require both stability and dynamic movement.
6. Hamstring Band Pull Ups - Easy way to add resistance without a complicated set up. Increase difficulty by putting the band closer to your ankles – easier closer to the back of your knees. I will perform band resisted x 5 then put my knees on top of the band (same set up) until failure. Amazing how that little help can get 3-4 more reps. 7. Tight Band Pull Ups – The tight band provides a minimal bouncing effect during the pull up. This gets the lifter used to the required stability for some of the more advanced pull up variations. 8. Loose Band Pull Ups - Look closely as Rob starts to pull…but goes no where. The band stretches which will require a longer time under tension, more stability, and a strong more complete controlled pulling motion. 9. Band Assisted Chin Ups - Not all these progressions are made to be “crazy.” They are meant to be useful. Almost everyone in the gym needs some assistance when first starting out on their chin ups. The band will help the lifter out of the hole and allow for younger athletes to get on the bar.
10. I Beam Pull Ups - Talk about opening up the hand for added grip strength! Your hands will basically be forming a right angle and these pull ups will get your back, wrists, and fingers real strong real fast. Part III will have a gym variation of the I beam Pull Up. If you want to see your back from the front, start working these in! I have to ask, and comments are hugely appreciated (this will help me finish part III)….. From the two pull up videos…. WHICH VARIATION IS YOUR FAVORITE?Part III comes after 100 people rate the new YouTube Video above! - Joe Hashey, CSCS PS. What, does no one make New Year’s Resolutions anymore? Last chance for a pre release copy of Bull Strength Conditioning and we are short comments!
21 Comments »RSS feed for comments on this post. TrackBack URI Leave a comment |
Resources
 |
Best Workouts In The World | Exercise Inspiration And Motivation | Football Strength Workouts | Muscle Building Articles | Strength Training | Strength Training Debates | Synergy Pictures | Unreal Strength Building | Workout Nutrition |
HOME - ABOUT US - MEDIA - STRENGTH
TRAINING - SERVICES - ADMIN
Copyright © 2008 Synergy Athletics - Athlete Strength Trainers and Sport Coaches.
Located in Endicott, New York.
Questions or Comments? Don't mess around! Email us directly: CoachHashey@synergy-athletics.com
Awesome Joe! Yes I want part 3, the more variety I can give my kids the more they enjoy working out.They never get bored.And I could never come with workouts you do!
Comment by Joe Hallman — December 27, 2009 #
Joe – thanks for being up early and being the first to comment!
With the new baby I’m up all night scheming on exercises!
Joe
Comment by Admin: Joe Hashey, CSCS — December 27, 2009 #
go back to bed.
How about adding pullups off of something like that trx thing. I made something like it from a 1 inch diameter by 6 inch long pipe with chain looped through and clipped to itself. then hang it from something and you got a pullup tool that rotates as you pullup. I think it is easier on the shoulder as the grip rotates to the best position. I think I saw something like that around your site.
Comment by gene pires — December 27, 2009 #
Gene, I know exactly what you are talking about –
http://synergy-athletics.com/index.php/how-to-build-muscle/homemade-gym-rings-or-handles/
We let them hang down so there is about 3 feet of slack(from the rafters) and do a pull up and try to “punch” one hand foreward and then the other without going back down. Repeat for sets of 10-12 really feels like we did something!
I do need to go back to bed!
Joe
Comment by Admin: Joe Hashey, CSCS — December 27, 2009 #
Can someone tell a mechanically challenged person how to make the ball grip pull up
Comment by Gary — December 27, 2009 #
Sure Gary,
I have instructions somewhere…Let me find it if this doesnt work.
Take a softball. Drill a small hole through it and insert an eye bolt. Either use a lag bolt (ends in the ball, looks like a screw) or back it with a lock nut like I did in the video. That’s it!
Let me know if you need more instructions.
Joe
Comment by Admin: Joe Hashey, CSCS — December 27, 2009 #
I loved the tight/loose band pull-ups. I’ll give those a shot this week!
Comment by John Cortese — December 27, 2009 #
I beam pull ups are awesome, grip/finger strength you get is incredible.
Comment by LJephson — December 27, 2009 #
You know I love this post Joe! I’d have to say my favorite pull up variation is triangles with a mini around the neck for resistance. This one I got from Synergy. It helped me with my lockouts which allowed me to get to up my PR. Thanks again for all the great content!
Comment by JR — December 27, 2009 #
the general! Lee come work out.
Comment by Admin: Joe Hashey, CSCS — December 27, 2009 #
I know you are the pull up man JR! Keep up the good work – hows the chesterfield rams wrestling season going?
Joe
Comment by Admin: Joe Hashey, CSCS — December 27, 2009 #
We are 1A. We beat the 4A state champs 34-32 in the first match of the season. Everything looks good. If we keep the pace this will be our 6th consecutive state championship. Of course, we are always using our Bull Strength Manual to increase the fitness!
Comment by JR — December 28, 2009 #
Awesome JR – I hope your boys understand how important their training is towards their success.
Comment by Admin: Joe Hashey, CSCS — December 28, 2009 #
Joe,
Definitely want Part III!
Great stuff.
Thanks again.
Comment by Stephen — December 28, 2009 #
Stephen – thanks for always posting! I appreciate it
Joe
Comment by Admin: Joe Hashey, CSCS — December 28, 2009 #
Awesome Joe-Can’t wait for part III
Comment by Jerry Shreck — January 4, 2010 #
Joe lets see part 3 . Love the see saw ones can’t wait to try them out.Great stuff again congrats
Comment by Bryan — January 13, 2010 #
Thanks Bryan!
Still waiting on some more ratings and I will get the final edition out!
Joe
Comment by Admin: Joe Hashey, CSCS — January 13, 2010 #
Ultimate Pull Up Variations Part II http://synergy-athletics.com/effective-s...
via Twitoaster
Comment by jhashey — May 1, 2010 #
RT @jhashey: Ultimate Pull Up Variations Part II http://synergy-athletics.com/effective-s...
via Twitoaster
Comment by endurancepro — May 2, 2010 #
[...] 5. Ultimate Pull Up Variations Part I – I put this video out and BAM a few hundred new subscribers in just a few days. While I prefer other videos, the people can’t be wrong! (Check out part II here – Pull Up Variations Part II) [...]
Pingback by Synergy Athletics – Muscle and Strength Training For Athletes » Best Strength Videos On YouTube — May 1, 2010 #