The Official Blog for NDS Kettlebell Athletics
Just doing one pull-up can be a great physical accomplishment for someone who has never been able to do one (proper, strict and from a dead-hang of course) their entire life. Some may even be strong enough to perform many reps after another, but because they choose to hold more 'junk-in-the-trunk' and fail to understand solid joint stabilization first, before movement, it's hard for them to pull all the extra weight. That is all.
Now, for those of us who have managed to drop all of that 'junk-in-the-trunk' weight and are looking to maximize their pull-ups (not chin-ups, face your palms forward like a strong person would and use those lats!), it is crucial that #1. You close-pack your shoulders and use full ROM (that is, bar to chest and fully extended elbows at the end) #2. Highly stabilize your midsection by bracing hard for a punch in the gut and #3. Do not kip for the purposes of getting more reps, cheater.
The L-Sit Position pull-up keeps check on packing the shoulder and using slow controlled tension to perform the drill. No need for reckless Kipping and potentially damaging your shoulders, Practice. In the early stages of learning to pull, you can just hang out (below picture) and build your stability a few seconds at a time. Rest, repeat. Do not burn out your shoulders. Keep them sucked in their sockets, or else.
FREE Functional Movement + Kettlebell Workshop Saturdays
(next class this Saturday 5/28 at 12:30pm)@ NDS - Lakewood, Ca
$40 OFF 3-Hour Kettlebell Training Workshop for Successful Student Athletes (June 18)
Don't complicate things.. Basic Human Movement Practice plus Kettlebells. That's all you need.
Junior Nartea, MA, ATC, CMP
"I strongly believe that Freedom of Physical Movement without limitation and or pain is the New Life Currency.