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Pull-Ups & Double Unders
skinne0403
Posts: 1 Member
Hi,
One of my biggest goals with Crossfit is to get double unders and kipping pull-ups in my workouts without assistance by the end of the year. I chip away after every class for a few minutes with light band resistance, but I feel like I could be doing something on my recovery days.... Any at home advice would be great!
Sam
One of my biggest goals with Crossfit is to get double unders and kipping pull-ups in my workouts without assistance by the end of the year. I chip away after every class for a few minutes with light band resistance, but I feel like I could be doing something on my recovery days.... Any at home advice would be great!
Sam
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Replies
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Practice practice practice - Double Unders: buy a speed rope (if you haven't already done so) and skip every day. Try and get 1 x DU for every 5 x singles and improve on that.
Kipping pull ups: assuming you can do strict pull ups already, then again, just practice these before and after your class.
My coach wouldn't even entertain teaching me kipping pull ups until I master 5 x strict pulls ups (I am up to 4 aaargh).
After reading many books and on line articles - all the elite athletes have 1 thing in common - whatever they are weakest at - they practice the most. Good luck and add me as a friend as I am keen to hear how you get on.0 -
I can maybe do one strict pull-up, but just yesterday I linked 10 kip pull-ups in a row! I only did this once though, cause the rest of my sets I did at most 4-5 in row. Just keep practising, you will get there!0
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I was able to do 2 double unders last week, I was pretty proud of myself, now if I can repeat that, it would be great! But yes, I guess practise is the key!0
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For double unders, I bought my own speed rope and attempted to string as many as I could 10x every day. Also, I forced myself to do the double unders during the WOD (instead of scaling to singles), even if that meant taking longer to finish the WOD. Once I started doing that, I found I could string together up to 30 consecutive. But yeah, takes LOTS of practice.
As for pull-ups, I'm working on strict pull-ups before attempting kipping. I know I need to practice them more (as in, every day!) if I want to make my goal in the next year.0 -
For doubleunders I bought myself a speed rope and made myself suffer through 100 a day for time each day. The first time I did it, it probably took me almost 5 min. Within two weeks I can now always do 100 in about 60-90 secs depending on how many times I miss. I love Chris Spealler’s double under video he has great tips, especially about how it’s really all in your wrist and keeping your arms in close to your body, linked below
http://www.youtube.com/watch?v=h7XjUbUpeHE
For pull ups, I had to ditch the band. It wasn’t helping me get any strong even when I went to lighter bands. I worked on ring rows and negatives until I could do pull ups. The other thing that really help me was a soon as I could string them together 2-3 at a time I always did them in the WOD. I just asked my coaches to help me figure out how I should scale reps if I needed to. Also, Stacy at nerdfitness, her story is awesome BTW, has a really great pull up progression linked here:
http://www.nerdfitness.com/blog/2011/04/25/do-a-pull-up/0
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