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Discussion Starter · #1 ·
The other day <b>Theia</b> posted about planks. So I kind of feel obligated to pimp my favorite upper body bodyweight exercise, the pull up. <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><br><br>
First, to clear up any confusion about terminology and form --<br><br>
Pull ups are done with the palms facing away from the body.<br><br>
Chin ups are done with the palms facing towards the body.<br><br>
Either way, although chin ups tend to be easier to do because the biceps get a more advantageous leveraging position, this is a great upper body exercise that'll work a whole lot of muscle. Grip strength, muscles in your forearms, your biceps, your shoulders, and of course the lats. You'll even find the abdominals get some work as they have to stablize the connection between your upper body and the legs.<br><br>
Damn, that's pretty sweet. A huge chain of muscles gets a workout and as runners, you might like the idea of how it's about you moving your bodyweight. Hey, isn't running kind of like moving your bodyweight on your legs? Whoa, imagine that. Imagine that and you might begin to understand why I think bodyweight exercises are right up a runner's alley.<br><br>
What's not to love?<br><br>
It can be tough if you can't do any. If that's the case, it might be worth seeing if you can perform the negative part of a chin up. You can use a stepping stool to get you in position with your chin up over the bar and see if you can do a controlled lowering of yourself to the ground. Do that for some time and you will build the strength to eventually go in the other direction.<br><br>
If you can't do negatives with control, you can try using a doorframe to help build the strength. Stand in the doorframe, put your hands out to the side to grip the frame and lean back, then pull yourself back up to standing. Try to do those as often as you can during the day.<br><br>
And of course, you can always resort to some weight training methods. Bicep curls and lat pull downs if you have access to a weight machine.<br><br>
------<br><br>
If you all start getting good at doing standard chin ups and pull ups, then bend my ear and I might start yakking about some of the diabolical variations I've been working on so I can hopefully some time in these next few months do my first one arm chin up.
 

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Scratch's new motto:<br>
Pimp My Pullup! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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<b><i>Added bonus:</i></b><br><br>
If you run or ride past a park or school with a playground/jungle gym [or even a tree a sturdy low branch] you can do a set of pull-ups in the middle of <i>any</i> workout!!! Maybe several, if your route determines it!!!
 

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Discussion Starter · #4 ·
I've done some pull ups after running in a park I use. The legs feel all kinds of funky after carrying me for more than 5 miles and then being lifted up and down, up and down.
 

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Welcome to my outdoor boot camp class... run, pullups, run, hill repeats, run, stairs, run, dips off a park bench, run, sprint, repeat 2x, run, skip, run, pushups in the grass, run, more dips... etc...
 

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Discussion Starter · #6 ·
I was thinking if you ever wanted one killer workout move, it would be burpees with pull ups. Burpees are hell all on their own, imagine having a leap up to a pull up bar and peforming a pull up, dropping down to do the burpee. Repeat.
 

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Kinda triathlete winter training-ish? Where you run 5 or 6 miles <i>first</i>, then get in the pool becuse you don't want to be on the track with wet pool hair?<br><br>
Yeah, I kinda know what that's like.
 

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Theia likey! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
RandMart, I am considering doing a triathlon Memorial Day weekend and using the ocean as my shower afterward if the weather's nice enough to enjoy a beach day! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Pool hair is nothing compared to race hair!
 

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WTF's a <i>"burpee?"</i><br><br><a href="http://en.wikipedia.org/wiki/Burpee" target="_blank"><looks it up in wikipedia></a><br><br><b><i>Oh, Christ!!! Soccer Camp Flashbacks!!! Make 'em stop!!! Make 'em stop!!!</i></b><br><br><span style="font-size:xx-small;">We didn't call them that, though.</span>
 

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Oh, God no, especially if the race is in a bay!!!<br><br>
First you get the salt, seaweed and crab poop rinse from the tidewater; then you mold it gently with a bike helmet just enough to set that wonderful helmet-head; then you finish it off with a sunbaking and air-drying run to set those spikes, just so.<br><br>
If you're lucky, it will rain.<br><br><img alt="" src="http://img107.imageshack.us/img107/2943/brigantine96.jpg" style="border:0px solid;">
 

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Or a lake, in which case everyone -- male and female -- comes out of the water looking like they have black facial hair! [/hijack]<br><br>
OK, back to the pull-ups! Anyone? Bueller?
 

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Did I ask already about the assist machine at the gym for this? Good? bad?
 

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Good, but I do find that it can lead to improper form if you have too much weight. (I see people kinda crunching their tummies to help pull themselves up, rather than maintaining a nice straight spine and really focusing on the lats.)
 

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I've always been a fan of pullups. I used be like what scratch said: could do way more chinups than pullups but that seems to be less true now. I can do 8-10 at a time and maybe only one more in the neutral grip position or chin position than a true pullup. No clue what changed.<br><br>
Has anyone else had good luck doing weighted pullups? I can only manage 3 or so but they seem to help. Combining them with less than bodyweight machine pulldowns for 25 reps seems to help me make progress on the "normal" pullups. Sadly, not many gyms have weighted pullup stations and I'm not hard core enough to get my own dip belt.<br><br>
Sadly, pullups are a lot like abs. Losing your flab gives you more of both. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">
 

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I hat pullups and chinups. I have never ever been able to do one. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">
 

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Discussion Starter · #17 ·
I do weighted pull ups. I've got some free weights and dumbbells I'll put in a backpack -- very good for building more strength once you start finding that you can do 10 reps with it hardly feeling like anything.
 

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Discussion Starter · #18 ·
But it's not impossible. A webpage that does a good job about how to work towards doing that first one is here -- <a href="http://stumptuous.com/cms/displayarticle.php?aid=51" target="_blank">http://stumptuous.com/cms/displayarticle.php?aid=51</a><br><br>
I suppose it's like lots of physical fitness sorts of goals. It takes work. It's taking me a lot of work to get to the one arm chin up. It took me a lot of work to get ready to run my first half-marathon.
 

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You'd think as a climber I'd be able to knock off a set of pullups, but I can't do even one. I use the assisted pullup machine, and I'm working towards being able to do them unassisted. I haven't tried chinups recently, because it's not a grip you ever use in climbing. I'm also working on my lock-off strength (think flexed-arm hang, but on one arm) by doing a flexed-arm hang, and letting go of one hand so that all of my weight is on my other hand/arm. I do these assisted as well, at the end of my sets of pullups.
 

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Hey, you started it.<br><br><b><i>Note:</i></b> When doing pullups on playground equipment during Winter, take your gloves off [if you can handle it] for a better grip.
 
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