One of these things is not like the others, one of these things doesn’t belong!
If you identified palms facing in and palms facing out, then good for you.
Ah yes, the Pull Up vs the Chin Up. Is this another controversy thing, is there a difference? Not really. Chest-to-bar anyway you can!
Well, first, let’s look at the muscles used when you move your body toward resistance on the vertical plane (see below).
That’s quite a few! So it seems unreasonable that only one hand/arm/back orientation will target all these muscles most effectively.If you are going for your first pull-up or trying to get 20 in a row, then work on mixing up your grip: wide, narrow, palms in, palms out, palms facing.
This diversity will recruit more back muscles and work the arms in different ways, increasing your strength and power more quickly than any single grip alone. By doing so, you’ll be well on your way to reaching your pull-up goal!
And, sure, some of the die-hard, palms-out CFers may say things like, “Why don’t you just drop down and do Renegade Rows!” or “Hey Chin Up Boy, where’s your tutu?” or “Wow, showin’ off with the chin-ups...too bad this isn’t a junior high dance.” (hypothetically, of course.)
But you gotta ignore them! Keep your chin up and say “When I use a variety of grips, I'm recruiting more muscles in a more diverse pattern!” That’ll teach ‘em!
12 comments:
Livewrong gets the cast off today! Good luck.
Good luck Johnnie! You'll be back to gripping the bars in no time :)
...so the correct answer isn't that the two guys on the outside were just doing dead hangs while the other guy is doing chin-ups.
Good luck John!
Back-to School and suddenly...this entire site and blog comes to life! Where has everyone been hiding?
I've always been here watching and silently waiting for the perfect opportunity to comment... more to come in the future!
Look at the controversy...even more than the Chi Running post...notes flooding into the CF server:
Dean from Punxatawny writes, "Palms in, does this mean we're a CrossFit Kids Affiliate now?"
Mark from State Hill asks, "Chin-up? Can I do my air squats on the Swiss Ball, then?"
CC from Leesport says, "Oooh, that's a dirty little secret caught on film!"
Polly from West Lawn asserts, "Oh, just great...we gotta redo Hero Week because that a$&%*!e can't do a proper pull-up!?
Wednesdsay Form Day turns people into activists!
...that really sums things up. Except we did not hear from, Matt from the Borough, "How do I make post-hero pumpkin pie?"
Conspiracy theory... the picture is photoshopped.
Biased remarks... Dean, Mark, CC and Polly were all promised free punchcards for their comments. Until today, Dean thought Crossfit was an aerobics class for nuns, and Polly thought a chin-up was plastic surgury.
Deflection... What's Dan-o doing in the corner? Possibly pulling the kung fu theater fishing line which is attached to Matt (nobody can do that many pullups unassisted).
Cochran defense... if the form doesn't fit, you must acquit
LMAO...do you see the white thread on the photo? I do.
Well played and very funny! (Though "free" is going out on a limb...it was 1/2 price!).
Didn't you ever wonder why we keep that cable-pulley machine around...
And speaking of pie, maybe for a Sunday Special this Fall we can scrap the Run 400m transitions and have pie-eating transitions (hey, cherry, blueberry, pumpkin...what color is your plate? totally healthy!)
LMAO... the photo evidence suggests that I am preparing to "assist" Matt in other ways. I assure you that was not the case... not that there's anything wrong with that!
Oh you guys are too much. The only thing that's missing is the salt!
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