Are Your Struggling to String Chest to Bar Pull-Ups Together? - The Barbell Physio
 

Are Your Struggling to String Chest to Bar Pull-Ups Together?

chest to bar pullups crossfit

Are Your Struggling to String Chest to Bar Pull-Ups Together?

Do you pull high enough on a chest to bar pull-up but can’t touch without a huge arch?

Can you get one chest to bar, but crash to a dead stop and then have to restart your whole kip over to get your next rep?

The chest to bar pull-up is an extremely hard movement that requires lots of strength and mobility.

If you are struggling to do C2B pull-ups during MetCons here are 3 great drills from gymnastics expert Pamela Gagnon that will help you string those chest to bar pull-ups together.

#1. The Chest To Bar Pull-Up Memory Drill

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| CTB MUSCLE MEMORY DRILL |⁣ ⁣ A drill from our CTB OVERHAUL @performanceplusprogram -⁣ ⁣ ᴅᴏ ʏᴏᴜ ᴘᴜʟʟ ʜɪɢʜ ᴇɴᴏᴜɢʜ ʙᴜᴛ ᴄᴀɴ’ᴛ ᴛᴏᴜᴄʜ ᴄʜᴇsᴛ ᴛᴏ ʙᴀʀ ᴡɪᴛʜᴏᴜᴛ ᴀ ʜᴜɢᴇ ᴀʀᴄʜ ᴏʀ ᴀᴛ ᴀʟʟ?⁣ ⁣ 🔑 𝕂𝔼𝕐 ℙ𝕆𝕀ℕ𝕋𝕊:⁣ 1] Elbow & wrist position.⁣ •If you don’t have palms over the bar in a “meaty” grip then your elbows will be down when you go to pull. Grip is very important. Think about your strong grip with Olympic Lifts -knuckles around for a full grip! Same here.⁣ ⁣ 2] Engage the lats more.⁣ •That means pull around by PRESSING down on the bar and then pull in. This will engage lats and pull you higher up the bar.⁣ ⁣ ‼️ 𝔻ℝ𝕀𝕃𝕃:⁣ 1] Go slow to build muscle memory⁣ 2] Hit each position; hollow, arch, pull around, pull in. Mimic my speed and reset after each rep.⁣ ⁣ ⁣ Need more? We have a 4 week CTB OVERHAUL⁣ @performanceplusprogram bio link⁣ ⁣ -𝐖𝐞 𝐰𝐢𝐥𝐥 𝐭𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦 𝐭𝐡𝐞 𝐰𝐚𝐲 𝐲𝐨𝐮 𝐭𝐫𝐚𝐢𝐧 𝐬𝐤𝐢𝐥𝐥𝐬-⁣ ⁣ ⁣⁣⁣ ⁣⁣ ⁣⁣🙌🏼GRIPS @wodndone Pamela15 #gymnasty #pamelagnon #mastersathlete #gymnasticsconditioning #PPprograms #ctbdrill #chest2bar #chest2bardrill

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The purpose of this drill is to go slow to build muscle memory. Make sure you hit each position; hollow, arch, pull around, pull in. Mimic my speed and reset after each rep.

#2 Get A Meaty Overgrip

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| NOT TOUCHING CHEST TO BAR? |⁣ ⁣ ⚠️ ᴘᴜʟʟɪɴɢ ʜɪɢʜ ᴇɴᴏᴜɢʜ ʙᴜᴛ ɴᴏᴛ ᴀʙʟᴇ ᴛᴏ ᴍᴀᴋᴇ ᴄᴏɴᴛᴀᴄᴛ ᴡɪᴛʜ ᴛʜᴇ ʙᴀʀ?⁣ ⁣ 𝕎ℍ𝕐?⁣ 1] Are your hands too narrow? If so, your hands are in the way of using lats/scaps effectively to pull into bar.⁣ 2] Your grip & elbows are in the wrong position to pull into the bar.⁣ ⁣ ✅ “𝕄𝔼𝔸𝕋𝕐” 𝕆𝕧𝕖𝕣𝕘𝕣𝕚𝕡:⁣ •since knuckles face ceiling in this grip, it allows you to pull up AND then INTO bar.⁣ •It places wrists & elbows in a position to engage lats and retract scaps.⁣ ⁣ ❌ “𝔽𝕀ℕ𝔾𝔼ℝ𝕋𝕀ℙ” 𝔾𝕣𝕚𝕡:⁣ •This allows you to pull UP but it stops the inward momentum bc the wrists & elbows.⁣ •Scaps have a hard time coming to full retraction due to wrist and elbow position.⁣ ⁣ 🔑 KEY POINTS:⁣ •The CTB is a prerequisite for the Bar MuscleUp so we want to build a solid foundation to help with the next phase of learning.⁣ THEREFORE:⁣ 1] You want chest to hit behind the bar NOT under the bar⁣ 2] We want to hit in an open hollow position not an arch bc you can’t turnover into support for the BMU if you pull into arch.⁣ ⁣ 🥇Therefore, train for excellence & muscle memory so you don’t hit the struggle bus when learning higher level skills.⁣ ⁣ ⁣ 📲WANT TO GET STRONGER? HIT UP BIO LINK FOR @performanceplusprogram⁣ ⁣ ⁣ 🙌🏼GRIPS @wodndone pamela15⁣

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If you don’t have palms over the bar in a “meaty” grip then your elbows will be down when you go to pull. Grip is very important. Think about your strong grip with Olympic Lifts -knuckles around for a full grip! Same here.

#3. Look Downstream at Your Strict C2B & Kipping Pull-Up (link to kipping pull-up article)

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| SEQUENCE OF LEARNING|⁣⁣ ⁣⁣ ⚠️Struggling to perform more reps? Have you spent a LOT of time on the foundation of pull-ups?⁣ ⁣ ɪ ᴛᴇᴀᴄʜ ᴀᴛʜʟᴇᴛᴇs ɪɴ ᴛʜᴇ ᴏʀᴅᴇʀ ᴏɴ ᴛʜᴇ ᴠɪᴅᴇᴏ & ᴡᴇ ᴅᴏɴ’ᴛ ᴊᴜsᴛ ᴍᴀsᴛᴇʀ ᴏɴᴇ ʀᴇᴘ ᴀɴᴅ ᴍᴏᴠᴇ ᴏɴ.⁣ ⁣ 📌 𝙷𝚎𝚛𝚎’𝚜 𝚝𝚑𝚎 𝚝𝚑𝚒𝚗𝚐. If you move on to the next skill too quickly you will either get injured or find you are at a stand-still with your progress. ⁣ ⁣ 𝚆𝙷𝚈, 𝚢𝚘𝚞 𝚊𝚜𝚔? You have not laid the foundation to build onto the skill. That is like saying you are going to learn to read before you can sound out the letters. You will just end up frustrated!⁣ ⁣ 🔑 KEY TO SUCCESS:⁣ •Strict before kip.⁣ •Don’t worry about intensity UNTIL you have built strength.⁣ •Kipping & Butterfly Pull-ups are NOT a “substitute” for strict.⁣ [Just because you CAN do them doesn’t always mean you SHOULD.]⁣ ⁣ 🦋 mσst αthlєtєs dσ nσt nєєd вuttєrflч pull-ups. thєч αrє fσr thσsє whσ єхcєєd stαndαrds σn stríct & kíp mєchαnícs.⁣ ⁣ ⁣⁣ ❤️NEED more pull-up work? Check out all of our 4 week pull-up programs @performanceplusprogram [click bio link]⁣ ⁣ — We will change the way you train skills. —⁣ ⁣ ⁣ ⁣ ⁣ ⁣🙌🏼 GRIPS @wodndone Pamela15 #gymnasty #pamelagnon #mastersathlete #gymnasticsconditioning #gymnasticscomplex #gymnasticsdrills #kippingpullups #pullups #ctb

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If you are struggling to string your C2B pull-ups together and the 2 drills above aren’t helping you may need to check your strict chest to bar pull-ups and kipping pull-ups. Oftentimes I see athletes rush to progress to advance movements too quickly. This will always result in poor performance or injury. Get brutally honest with yourself: did you really master the strict C2B pull-up or are you just swinging and throwing yourself at the bar?

You have not laid the foundation to build onto the skill. That is like saying you are going to learn to read before you can sound out the letters. You will just end up frustrated!

If this is you have you checked out the strict chest to bar pull-up program Pamela & I wrote?