Why I *typically* prefer Chins Ups to Pull Ups (and how to mix w/ kettlebells)

[@powskier]

I prefer parallel grip pullups with those handles you hang from the bar. So much easier on my elbows than regular pull-ups or chin ups. But i just found out i will have to start doing them. I was under the impression that by just doing kettlebell work, my pull-up numbers would go up according to Pavel. Turns out that was BS. So i will put to use the good tips in this video and add them in.

[@NGAOPC]

I had only heard him claim, anecdotally, that students didn’t lose their pull-up numbers and one student exampled who applied tension in the lowering who gained one hand pull-up capacity. Both seemed sus, but less the not losing capacity claim, if you do overdrive swings (hiking the bell back in a swing and engaging the lats).

[@GeoffNeupert]

@powskier - Many people have improved their Pull Up numbers from doing only kettlebell work - it's not BS. Snatches and Presses particularly. However, many people don't take the time or care to learn the technique nuances of those lifts, so they miss the benefits from doing so - like increased Pull Up numbers.

[@rongold6936]

Awesome advice. I started incorporating chin-ups as a GTG exercise of choice whenever I go for a walk, so far feels great.

[@Ajas0810]

Do not get golfers elbow. I have it now and haven’t been able to do a clean and press for 4 months. Hopefully I can get rid of it here soon and go back to doing a clean and press.

[@paulbrewer6276]

Turmeric helped with the inflammation, for me then strapped it up with a support. But all depends on the servrity of the injury.

[@gprider1525]

Ditto, tennis elbow here for 9 months. Lots of rest didn't shift it so I've just tried going back to training through it, very painful but feels like it's easing off a little now.

[@Ajas0810]

I tried the flex bar also doing some rehab workouts like wrist curls. But what’s really helping is ricebucket training.

[@DaveCollins123]

Do hard rehab exercises and ice it afterwards. I had it for over a year and just resting was not enough. You have to encourage the tendon to heal...

[@alexg4284]

Doing them on rings saved my elbows. Love being able to rotate the hands through range of motion

[@garthohas441]

Really enjoying the series. Very informative. Much appreciated 👍

[@shumardi1]

Speaking of elbow tendinitis, I recently started doing isometric hand and wrist exercises by trying to bend a section of PVC pipe with both hands in different directions. Boy oh boy, I really should have eased into that one a little more slowly!

[@jman2746]

I love training with bodyweight exercises. I’m very fortunate to have found this video. I’m very interested and would love to learn how I could combine my bodyweight training with kettlebells without super long sessions but still getting the strength and physique transformation. Is that possible?

[@GeoffNeupert]

@jman2746 - Do you mean combining bodyweight exercises & kettlebell exercises?

[@e.h.683]

When you match set for set does that mean, by the rep and the TOTM. Ex. 6 swings TOTM then next work out 6 chins TOTM.

[@mccorklevegemitejones9855]

good vid my fat ass has not had elbow issues when doing even weighted neutral grip pullups (that's pretty much the only type I do now in my 50s...those and weighted towel grip p-ups in a neutral position). What I had issues with was when I got up to doing the neutral p-ups with 90lbs hanging from me, my left shoulder started having a painful twinge...not sure what that was about. That became the impetus for me swapping them out more for the towel grip p-ups as the grip isn't strong enough to do as high of an extra weight. That's fine by me as the grip strength seems to be more important to me as I get older and I'm still adding extra weight to my pull ups (neutral). The reason I bring this up is that now that I've been doing the double clean and press for a while now, i get pain in that same left shoulder if I try to do even lighter weight neutral grip pull ups. I have zero pain in it when I do the clean and press. This same left shoulder is a little weaker than my right. Interestingly, my right shoulder is lower than my left, congenitally, and while I'm fairly ambidextrous, my right arm is my natural dominant one. I'll get to my PT one of these days, but thought I'd mention it as it is weird and maybe someone else has dealt with something similar. Question: It sounds like you're giving a strategy to get back to doing pullups by going through the progression of chins -> neutral grip -> pull ups. But I didn't hear why you would necessarily want to progress back to the pronated pull up, especially you're an older guy and it increases the chances of elbow issues. Shouldn't you just stick with whatever grip causes you the least amount of problems?

[@GeoffNeupert]

@mccorklevegemitejones9855 - Thanks for your feedback. Good question. The truth is, you may not want to. However, I'm a big believer in reacquiring and keeping as much natural function as possible, instead of just working around things, which many times, leads to painting yourself into the proverbial corner.

[@mccorklevegemitejones9855]

@@GeoffNeupert - good point. When I can afford a bit more time, I'll probably incorporate more hangboard exercises for the tendons, erring on the side of caution so as not to overdo it..maybe check some tips from the armwrestlers as well since there's a bit of overlap in their workout focus. Question: Does one of your programs more than another go into proper warmup, technique for proper form and injury prevention (I know one did mention going into these facets in great detail but I forgot which one) recovery, and overall maintenance protocol for older folks? I'm sure all of them do to varying degrees. I've read about a few of your programs and they all sound really good but it's a bit difficult for me to compare all the db kb programs with one another as I get called away just when I think I can focus on them for a bit.

[@TheSourcingSamurai]

Yes, todays main event.

[@SkiBoyoDMD]

Interesting, my medial epicondylitis disappeared after I stoped doing full extensions at the elbow during pull-ups and chin-ups. For some reason I feel that full extension puts more stress on my elbows.

[@DaveCollins123]

My experience too. The fully extended position puts maximum stress on the joint. Just keeping a little bend in the elbows is the only way I can avoid recurring golfer's and tennis elbow with pull ups. Makes little difference to the lat workout but saves my elbows....

[@GeoffNeupert]

@spencerr2283 - Good to hear. HOWEVER... I suspect you may have some issues hiding in your shoulders or wrists, or both, causing the elbow issues.

[@donvape336]

What is the pullup setup you are using?

[@GeoffNeupert]

@donvape336 - I use a fat pipe mounted in my garage.

[@nerfbuff9705]

Does this also apply to dead-hangs?

[@GeoffNeupert]

@nerfbuff9705 - It can.

[@ImpalerVlad]

Rings provide more mobility for your elbows while doing chinups

[@GeoffNeupert]

@VladimirPani - Rings are good. Fun to play with.

[@justinschooth5854]

Geoff, what about some standards for females ?