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Old 07-29-18, 12:06 PM  
KarenP
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Quote:
Originally Posted by Lannette View Post
Sorry Karen, I meant overhand Pull-ups vs underhand Chin ups. Another Exercise Specialist I work with mentioned that Chin ups are easier but I’m not looking for easier. I also fell down 9 steps years ago and my right collarbone/shoulder was injured. I’ve been piecing my posture back together for years and there are advantages to me doing wide pull-ups vs chin ups. Eventually I’d like to do both but for now I’m starting with pull-ups.
IMO since you seem to be far away from able being able to do this exercise, you should start with chin-ups. I was not able to do a pull-up until I had a few reps of chin-ups. Go for the chin-ups first, then if you get strong enough at those, start training the pull-ups. If a supinated grip does not suit your anatomy, go for a neutral grip.

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Another Exercise Specialist I work with mentioned that Chin ups are easier but I’m not looking for easier.
Just curious: was this Exercise Specialist male?

And while chin-ups may be easiER, they are not easy by any means. If they were, then every woman would be doing them. In all my years of working out at gyms, I still see very few women who can do them.
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Old 07-29-18, 12:49 PM  
Judith L
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Originally Posted by Lannette View Post
Judith, thatís fantastic that you found a way to do pull-ups!
LOL, yes, I've "found a way"..and when I said "I can do pull-ups using ..." I meant I could, I can try...by using the Pilates Box or High Step."
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Old 07-30-18, 01:17 AM  
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My physical therapist suggested I get a pull up bar to do dead hangs for my back. After a period of time I was surprised to see better definition and shape in my entire upper body, even after years of heavy weights, then lighter weights. I tried hanging and pulling up my knees and could barely manage three which shocked me because I thought they'd be easy. Now I can do a dozen and only need to stop because my hands can't take it. My abs flattened better than from any other ab workout.

Now I pull up my body an inch or two just to engage the back and shoulder muscles and that's good enough. I don't care if I ever do a chin up, but it's possible.

If anyone has any ideas how to strengthen my hands I'm eager to hear it . Because my weight is basically on the joints across the top of my palm, at the base of my fingers I worry I might damage them. Should I be holding the bar differently?
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Old 07-30-18, 03:11 AM  
Lannette
 
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Quote:
Originally Posted by KarenP View Post
IMO since you seem to be far away from able being able to do this exercise, you should start with chin-ups. I was not able to do a pull-up until I had a few reps of chin-ups. Go for the chin-ups first, then if you get strong enough at those, start training the pull-ups. If a supinated grip does not suit your anatomy, go for a neutral grip.



Just curious: was this Exercise Specialist male?

And while chin-ups may be easiER, they are not easy by any means. If they were, then every woman would be doing them. In all my years of working out at gyms, I still see very few women who can do them.
Hi Karen,
Sorry if I inadvertently struck a nerve. I actually donít consider myself to be far away. Iím making quick progress. Iíll get there. Iím in no hurry. The overhand pull-up IS kinder to my musculoskeletal needs than chin ups and probably even kinder than neutral.


LOL! No the EP/Exercise Specialist I work with is not male. Sheís a thin, lightly muscled young woman who can do both Pull-Ups and Chin Ups with beautiful form. Sheís incredibly strong, though youíd never guess to see her in street clothes.

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Lannette, you had mentioned that your "knees are bent in the lower position" when you do pull-ups, but you could try elevating your feet perhaps keeping them on one of your Cadillac's attachments. -- I just edited my post to read "I can do Mark Lauren's table pull-ups with feet elevated using my Pilates Box or High Step." because I realized afterwards that referring to ML's "elevated table pull-up" wasn't clear. I should have said "table pull-up with elevated legs". Mark shows progressions for the "table pull-up": first with knees bent, then with legs straight with only the heels touching the floor, and then with the heels on a stool or chair.
Thanks Judith, yes, I can use the Cadillac trapeze and the short end of the canopy in the way you suggest! I never thought of it! I just realized that I could center myself and use both bars to do a neutral grip.


Quote:
Originally Posted by videofit View Post
My physical therapist suggested I get a pull up bar to do dead hangs for my back. After a period of time I was surprised to see better definition and shape in my entire upper body, even after years of heavy weights, then lighter weights. I tried hanging and pulling up my knees and could barely manage three which shocked me because I thought they'd be easy. Now I can do a dozen and only need to stop because my hands can't take it. My abs flattened better than from any other ab workout.

Now I pull up my body an inch or two just to engage the back and shoulder muscles and that's good enough. I don't care if I ever do a chin up, but it's possible.

If anyone has any ideas how to strengthen my hands I'm eager to hear it . Because my weight is basically on the joints across the top of my palm, at the base of my fingers I worry I might damage them. Should I be holding the bar differently?
Iíve actually been seeing the same results as you have. Itís pretty amazing. Iíve been doing dead hangs for a while. I started doing the same ďminiĒ pull-ups you mention, which is where I got the idea that I might have a shot at a full pull-up.

You can do a variety of exercises to strengthen you hands but you can also get hooks with wrist wraps. I initially got an inexpensive pair on Amazon. Iíve been amazed to find that my grip improved over time despite using them. I still use them for dead hangs but not for the few pull ups I do.

I was also stunned at how difficult it is to hold my knees up and to then alternately straighten knee and then the other. Truly humbling but very strengthening!

May I ask how long you hang?
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Old 07-31-18, 08:36 PM  
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Quote:
Originally Posted by Lannette View Post

You can do a variety of exercises to strengthen you hands but you can also get hooks with wrist wraps. I initially got an inexpensive pair on Amazon. Iíve been amazed to find that my grip improved over time despite using them. I still use them for dead hangs but not for the few pull ups I do.

I was also stunned at how difficult it is to hold my knees up and to then alternately straighten knee and then the other. Truly humbling but very strengthening!

May I ask how long you hang?
What are those hooks called? I bought cheap fingerless gloves so I wouldn't get calluses but they were so slippery they made my grip worse. Now I just pick at the calluses.

I usually hang first thing in the morning as a good stretch or after I've been sitting a long time. I only do it until I feel a nice 'pop.'

For abs, I lift both knees up at the same time, one rep per second, but have to stop after a dozen because my hands can't take it.
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Old 08-01-18, 04:57 AM  
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Originally Posted by videofit View Post
What are those hooks called? I bought cheap fingerless gloves so I wouldn't get calluses but they were so slippery they made my grip worse. Now I just pick at the calluses.

I usually hang first thing in the morning as a good stretch or after I've been sitting a long time. I only do it until I feel a nice 'pop.'

For abs, I lift both knees up at the same time, one rep per second, but have to stop after a dozen because my hands can't take it.
I bought Lebboulder weight lifting rod hooks. You can see them HERE. A few reviews said they werenít sturdy enough but for hanging they seem fine. I weighed 123 when I got them, 117 now and no issues.

Another review talked about the wrist band being huge. This wasnít true for the black ones I bought. My wrists are small enough that I need to buy a petite watchband and even that can be big and Iím ok with them on the tightest setting.

One kind of weird thing for me is that they kind of clip onto the bar I use to do dead hangs. To get off I need to roll my hand down and push up on them and they pop right off. You definitely need a box to stand on to be able to do that should the same be true with your bar. You donít want to get stuck up there!

Iíve been hanging for 30 seconds at a time, 3 times in a row because that was the recommendation. Then I do various shoulder mobilizationís to release my shoulders.
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Old 08-01-18, 05:10 PM  
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Do any of you have form pointers? You are supposed to relax and not engage your shoulders to release them, correct? Just use your grip? I found a demo clip where it discusses the need to keep you ribcage pulled down so you don’t pivot on your thoracic spine.
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Old 08-01-18, 05:27 PM  
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Originally Posted by suzannaerin View Post
Do any of you have form pointers? You are supposed to relax and not engage your shoulders to release them, correct? Just use your grip? I found a demo clip where it discusses the need to keep you ribcage pulled down so you donít pivot on your thoracic spine.
THIS LINK goes to my board. Iím collecting form tips and really like the ones Iíve put there, especially the exercises to strengthen you to prepare to do a pull-up.

When I do dead hangs I literally hang and hang relaxed. I do shift around a bit in order to stretch what feels tight. My goal is to open up and release my connective tissue and Fascia. Today I did Callanetics and did the pretzel moves at my Fluidity Barre Set high. I could really feel the difference in my Flexibility. (Iíve been doing them with hands on the floor to get the spiral effect so the contrast and improvement was quite noticeable.
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Old 08-01-18, 05:31 PM  
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I had no idea these hooks existed. Found these on Amazon but will see if they are sold locally. Hate giving oligarch Jeff Bezos any business if I can avoid it.

https://www.amazon.com/DMoose-Fitnes...Y5JPMN47ZQ299B
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Old 08-01-18, 05:42 PM  
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Those look good too videofit. I hope youíre able to find them locally.
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