By: Coach Amy Duchene
A lot of people tend to get frustrated in the pull-up department, but I would really like to make 2016 more about seeing pull-ups as a goal instead of something that discourages you. So, why have some people been doing ring rows (or another variation) for months or even years, but they still aren’t closer to their strict pull-up? Usually its one of these three reasons:
- Your Modification is too Easy. If you can do 15-20 ring rows unbroken you aren’t doing them right. Ring rows when performed correctly, should be tough! Get your body into a flatter position and really challenge yourself in this department. If you can do more than 3 or 4 in a row, its too easy. You can continue to scale this movement up by elevating your feet on box and eventually moving on to pull-ups with a band. The same principle would apply with a band- don’t bounce at all and if you’re getting more than 5 in a row, its time to scale up. Many people tend to get caught up with going “fast” in a workout, but if your goal is strict pull-ups- slow down on this portion of the WOD and focus on building strength.
- You’re not spending extra time on your goal. Simply put, if you have a specific goal such as a strict pull-up, strict pushups, toes to bar etc, you need to devote additional time to training this weakness. Our general group programming will help you progress all around but it can’t account for each person’s individual goals. Start small- spend 15-20 minutes, 3 days per week devoted to your goal. Ask coaches for advice/ suggestions for extra work.
- Strength to Weight Ratio. Gymnastics is all about optimizing your strength to move your body through a range of motion. For some this is more difficult than others. But as you lose weight, you’ll start to see that this ratio improves in your favor- it will become easier to do a handstand against the wall, to hold a plank or even do a pushup or ring row. Stay motivated with your nutrition goals and you’ll see your performance can get an extra boost too!