An awesome tool for progressing in pullups (mostly OAP\C)

[koltz]

Yep , it just came to my mind that one that can't do a pullup (in my case a one armed pullup) has a sticking point in a certain phase of the lift a good tool to use would be a bathroom scale,
you get on the bar standing on it, suppose you weigh 100kg make sure your in the right position you wan't to train, the dead hang or getting from the "hole" and pull as hard as you can, you will notice that your weight on the scale will go down (In my case I weight 70 KG and it goes down to 10~ in which case I'm very close to getting a good OAC Infact when I get out of the hole I can pull myself for almost the entire ROM)
pull as hard as you can have a clock in the other hand and try to lift about 70%-90% of your weight on the scale, you notice that if you let go even a bit it shows up, try to hold for 60 secunds which is a good time for isometric progressions in strength and when you can handle it get a dumbell in the other hand and get another 60 secunds , if you use it along with other progressions (fat man one arm pullup , uneven towels , pully , eccentric holds etc) you will have it in no time!

Girls can also use this for getting thier first good chin ups , although thier upper body is much smaller and only few actually train it(too much BS floating around gyms) although pullups are very beneficial to them too.

[bobster_ice]

Cool, That is the first time ive heard that, I still havnt mastered the one arm pull-up, so maybe this will help me and other people,

Nice post,

Bobby

[koltz]

Okey , Just wanted to write this is a good way to supplment pressing strength as well:
getting on a wall and tryign to hold a high number on the scale for 60 secunds,

or an even better use which should be very usefull for pushups is checking the resistance on pushups by standing on it in the position , for example when I get in the oa pushup position on the scale it moves between 45 and 50 kilo, which is the weight I move on a one armed pushup, a skinny guy could have got 30 kilo for example ...
so if your not progressing for the one armed pushups just get your scale on the wall and push it and see if you can generate enough force and how long it will take you to get there...

[Rick]

wow, that's a pretty cool trick. I also discovered an interesting phenomenon with BW excercises and bathroom scales. I was really bored one day so I tried a handstand on the scale and I weigh 7 pounds more while in a handstand. N e one have any clue why this is?

[koltz]

Did you push yourself agienst the wall ro something? blancing a handstnad on a scale sounds sort of weird :s

[Rick]

Did you push yourself agienst the wall ro something? blancing a handstnad on a scale sounds sort of weird :s

I did it using the wall as support

[koltz]

so chances are that either the scale was bad or you pushed yourself down from the awl with the legs somehow

[Valigon]

when you were on the scale were you doing a push up. because that would cause the weight to increase...

[99benmoore]

Yep , it just came to my mind that one that can't do a pullup (in my case a one armed pullup) has a sticking point in a certain phase of the lift a good tool to use would be a bathroom scale,
you get on the bar standing on it, suppose you weigh 100kg make sure your in the right position you wan't to train, the dead hang or getting from the "hole" and pull as hard as you can, you will notice that your weight on the scale will go down (In my case I weight 70 KG and it goes down to 10~ in which case I'm very close to getting a good OAC Infact when I get out of the hole I can pull myself for almost the entire ROM)
pull as hard as you can have a clock in the other hand and try to lift about 70%-90% of your weight on the scale, you notice that if you let go even a bit it shows up, try to hold for 60 secunds which is a good time for isometric progressions in strength and when you can handle it get a dumbell in the other hand and get another 60 secunds , if you use it along with other progressions (fat man one arm pullup , uneven towels , pully , eccentric holds etc) you will have it in no time!

Girls can also use this for getting thier first good chin ups , although thier upper body is much smaller and only few actually train it(too much BS floating around gyms) although pullups are very beneficial to them too.

*cough* beast skills *cough*

lmao although in all fairness the beast skills guy used it for iron cross training - not for OAP/OAC. Nice adaptation :D

not forgetting gibbon pullups: pullup with two arms, lower with one :)

or alternating side pullups.... pullup and move so your weight is over to one hand, alternating with each rep. (this can be applied to one armed pushups as well :D)

Also Ive been writing my own version of the 20 level challenge - specifically for pullups. Ill also be providing rep/time goals so progression/ "leveling up" is very clear. The emphasis is on strength progression.... reps/time are more or less the same with each level - its only the exercise that gets more difficult :)

When ive finished Ill gladly post it up if anyone expresses intrest :)

[Valigon]

well i for one would love to do the 20 level for pull ups..... though i wont be able to start for 11 weeks... if its almost done that is, cus i just started the 100 pushup program today... and i want a week at the end to rest.... ill spend that week working cardio and lower body strength.

well i for one would love to do the 20 level for pull ups..... though i wont be able to start for 11 weeks... if its almost done that is, cus i just started the 100 pushup program today... and i want a week at the end to rest.... ill spend that week working cardio and lower body strength.

Why won't you abe able to start for 11 weeks?

[Valigon]

I started the 100 pusups in 10 weeks program yesterday, and i wana finish that before i start anything else... dont wana kill my arms and shoulders just yet..... unless they wont realy effect eachother....then i would start tomarow if i could

[koltz]

Hmm I forgot about them , by the way I got the idea of dragondoor.com and figured this could be used for pretty darn anything INCLUDING PLANCHES , theres no real limit to the amount of possible excersises that could end up being more effective then what's popular now... heck you can even do flies with a gripper! (hold the gripper infrotn of you with straight arms close and move it side to side... remember it if you are in the middle of a 10 hour ride to nowhere)

[androushka]

koltz: Wouldn't pulling the scale to zero equal a lock-off but not necesarrily a movement? I can lock off completly at three levels and dead-hang with one arm, that means there wouldn't be any weight pushing down on hte scale in those position but I'm still no way near a OAP?

[koltz]

Pulling the scale to zero is pretty much hard to do, you should actually counterweight with a dumbell in the other arm when your weight is lower then 20% otherwise it's not as effective for measurement and you can slide off

but suppose it was zero , then it would be about the same as a static hold I guess and you can hold(shortly) about 1.2-3x more weight then you can move as far as I know