Don't kip....
Progress to doing weighted pullups, 3x5 once a week.
Set up:
Once you grab the bar, attempt to bend it.
Do an ANTI-SHRUG... shoulder blades retracted and pulled down with your lats and pecs.
Once you combine both of these steps your shoulders will roll down and you will find yourself going from a sagging body position to a position of 2 o'clock and 8 o'clock with your head being at the 2 o'clock if somebody was viewing you from the side. I want your stomach tight as if somebody was going to punch it. We're creating a spring throughout the body.
When you lower yourself down DO NOT...DO NOT let this tension leave your body and DON'T let your shoulders come out of the socket. This will cause you to stop a few inches shorter then what you are used to if you were relaxing and getting the stretch at the bottom. Be explosive but BE TIGHT. Remember what I said about the spring, you can't push a rope.
Don't rush through the reps, be precise.
Practice this with just your bodyweight at first and let me know how it goes. TAKE AS MUCH TIME AS NEEDED BETWEEN SETS. We are focusing on strength here, not conditioning in an aerobic/anaerobic sense. We want to be fresh for each set because practice doesn't make perfect. PERFECT PRACTICE makes perfect.
Hope this helps.
Progress to doing weighted pullups, 3x5 once a week.
Set up:
Once you grab the bar, attempt to bend it.
Do an ANTI-SHRUG... shoulder blades retracted and pulled down with your lats and pecs.
Once you combine both of these steps your shoulders will roll down and you will find yourself going from a sagging body position to a position of 2 o'clock and 8 o'clock with your head being at the 2 o'clock if somebody was viewing you from the side. I want your stomach tight as if somebody was going to punch it. We're creating a spring throughout the body.
When you lower yourself down DO NOT...DO NOT let this tension leave your body and DON'T let your shoulders come out of the socket. This will cause you to stop a few inches shorter then what you are used to if you were relaxing and getting the stretch at the bottom. Be explosive but BE TIGHT. Remember what I said about the spring, you can't push a rope.
Don't rush through the reps, be precise.
Practice this with just your bodyweight at first and let me know how it goes. TAKE AS MUCH TIME AS NEEDED BETWEEN SETS. We are focusing on strength here, not conditioning in an aerobic/anaerobic sense. We want to be fresh for each set because practice doesn't make perfect. PERFECT PRACTICE makes perfect.
Hope this helps.
