BAS pull (vertical)
Most generally, bent-arm strength (BAS) in vertical-pulling is ultimately the practice of displacing the body upward in space from an anchor-point, maintained in connection with the hands. Whilst the modality might change (here only bar, rings, and rope are explored), this collection proposes two predominant pulling-mechanics which also have the further potential of blending into a “hybrid” movement: ‘mechanical-advantage (MA’) and ‘strict’.
Whilst the former, ‘MA’ (a more scapular-“protracted” pull emphasising global FLEXION of the body), is generally the stronger & most natural according to human biomechanics, the ‘strict’ variation (scapular-retracted/thoracic-extended in a position of global EXTENSION) gives a greater role to the more AUXULIARY pulling muscles (i.e. the “scapular-retractors”) toward better “unifying” the upper-body pulling-chain. The main takeaway is that THERE IS NO BETTER/WORSE here: they are simply two different vertical-pulling mechanics which are only more/less appropriate in relation to the context, and the objectives of the practitioner.
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The Chinup (supinated grip)
THE WHAT:
In both bar & gymnastics rings contexts, our model for fundamental vertical pulling is performed from a 'passive/dead hang', touching chest-to-bar with a CONTROLLED pull, then controlling the eccentric back to passive hang.Not only does this give definition to "full range" and sets a ...
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Chest-to-bar (CTB) 'chinup' variations
THE WHAT:
Fundamental vertical-pulling variations with a "chest-to-bar" (CTB) standard, performed with a supinated (i.e. 'chinup') grip. There is no "better" or "worse" here in terms of the contexts presented, although a progressive scale in terms of difficulty can easily be extrapolated (i.e. a ... -
Staggered-grip pullup
THE WHAT:
The 'staggered-grip pullup' allows for perhaps one of the most comfortable & efficient mechanics for most, as far as vertical-pulling with a bar is concerned. Allowing for a 'neutral' grip to be taken with both hands, it forms a strongly-"united" power-line along the upper posterior-cha... -
'TTC' ring-chinup and pullup variations
THE WHAT:
Variations on vertical-pulling contexts on the gymnastics rings, all working with a full-range of 'Passive-hang' to 'Thumbs-to-chest (TTC)' standard. This MUST be maintained on EVERY rep, so, if you are more used to pulling only partial repetitions with the chin just clearing the rings,... -
Chest-to-bar (CTB) 'pullup' variations
THE WHAT:
Fundamental vertical-pulling variations with a "chest-to-bar" (CTB) standard, performed with a pronated (i.e. 'pullup') grip. There is no "better" or "worse" here in terms of the contexts presented, although a progressive scale in terms of difficulty can easily be extrapolated (i.e. a '... -
Weighted chinup & dips
THE WHAT & HOW:
Developing the 'raw-strength' of fundamental vertical-pushing & pulling by adding an external load. These contexts are valuable for those who, having ALREADY developed their fundamental bodyweight 'Chinup' and 'Dip' to an easily attainable 5x 5 level (5 reps of 5 repetitions, on b... -
Rope-pullup (eccentric, unilateral-emphasis)
THE WHAT:
An eccentric context (i.e. way-down, only) toward developing vertical pulling with a rope. The overcoming-pull is performed with a UNILATERAL emphasis, namely letting the TOP arm (that which goes through the greatest range of motion) take as much of the load as possible. The bottom hand... -
Rope-pullup (bilateral pulling)
THE WHAT:
Bilateral, vertical-pulling practiced with a rope. Whilst it can be taken as a development context from time spent with the 'Unilateral-emphasis eccentrics' context, as long as the minimum of a single, chest-to-rope pull performed at a controlled tempo is available (ideally with SUBMAXI... -
Legless rope-climb (conditioning)
THE WHAT:
A potent conditioning drill in the context of vertical-pulling which relies on UNIFICATION of grip & forearm strength, integrity of elbow-flexor connective tissues, and maximal pulling power of the biceps and full upper-body. If there is a "weak-link" here it will be exposed, if not imm...
