Aug 25, 2009
Strict, no kipping Dead Hang Pullups!
Strict Dead hang Pullups, 3xmax
followed by:
4 rounds for time:
5 KB swings – 40% BW
10 thigh touches (L+R=1)
50 m sprint (sprint to telephone pole and back)
30 sec rest
Proper technique of the Strict Dead Hang Pullup implies:
- Squeeze The Bar. And put the bar close to your fingers, not in the palm of your hand. It minimize callus formation.
- Breathe at The Bottom. It’s easier to breathe at the bottom. Take a big breath before pulling yourself up.
- Chest Up. Don’t let your shoulders go forward: it’s unhealthy for your shoulders. Lead with your chest up & keep your shoulders back.
- Look Up. Never look down during Pull-ups & Chin-ups. Look at the bar. Look where you’re pulling yourself up to.
- Elbows to The Floor. Drive with your elbows to the floor. This involves your stronger back muscles more.
- Bend Your Legs. And cross your feet. Letting your legs hang means less strength in my experience. Squeeze your glutes on the way up.
Erin reminds Rachel to keep her legs inline with your torso.
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