#002: Developing Chest-to-Bar Pull-Ups

Show Notes

Why Chest-to-Bar?

Standardization for Online Qualifiers

Open 2011-2021: CTB Appeared Every Year Except 2020

Chin-over-Bar vs. Chest-to-Bar

1. Mobility
2. Grip Width
3. Practice
4. Twist Yo Wrist
5. Combo of 1-4

Building Strict Strength

Strength-to-Bodyweight Ratio
1) Gain strength
2) Lose Weight
3) A Bit of Both

Strict Pulling is uncommon in Competitive Fitness

Vertical Strict Pulling

• Lat Pulldown
• Banded Pull-Up (or) Partner Assisted
• Weighted Pull-Ups or Pausing / Tempo CTB (for Advanced Athletes)

Horizontal Strict Pulling

• Ring Row
• Barbell Bent over Row
• DB Prone Row
• Single Arm Dumbbell Bent Row
• Double Dumbbell Bent Row

Lats: Straight Arm, Closing Down Shoulder Joint

• Banded Lat Row
• Barbell Rollout
• Hanging Lat Activations
• Hanging Hollow Pulses

Biceps: Elbow Flexion, Concentric & Eccentric

• Barbell Curls (Pronated & Supinated)
• Dumbbell Bicep Curls
• Dumbbell Hammer Curls
• Banded Bicep Curls

Grip: Tonic Grip

• Dead Hangs
• Farmers Carries
• Double Overhand Deadlift (no hook, no mixed grip)
• Plate Pinch

Grip – Regrip

• TnG Cleans (especially from the Hang)
• TnG Snatches (especially from the Hang)
• Toes-to-Bar
• Russian Kettlebell Swings
• Beat Kips  

Kipping Variations

Disclaimer: If you are doing kipping gymnastics, you should be wearing grips to prevent tearing your hands. I also find that it changes athletes movement patterns, often for the better. I usually recommend a full coverage grip, something like the Bear Komplex 3-Finger Carbon Grips.

Strong, Immobile, Poor Kipping Technique (1:1 Strict-to-Kipping)

• 10 Strict Pull-Ups, 10 Kipping Pull-Ups

Weak, Mobile, Efficient Kipping Technique (1:4 Strict-to-Kipping)

• 5 Strict Pull-Ups, 20 Kipping Pull-Ups

Similarities

• Feet opposite of hands
• Center of Mass stays under the bar
• Start under the bar (jumping up for your first rep)
• Concentric (upward) portion looks the same

3 Levels of Athletes

Beginner (<4-5 sC2B, <10-12 Kipping)

Limiters: (1) strength (2) technique breakdown

Gymnastics Kip

More focus on Strict than Kipping

Practice in unfatigued settings until breakdown

Intermediate (8-10 sC2B, 20+ Kipping)

Start to Learn the Butterfly Kip

Limitations: Strength Endurance (Movement Density)

This can show up as…
• A Pump (Venous Occlusion)
• Kip Breakdown (“tired and sloppy”)

How to overcome this? 

Always measure strength work with respects to time
• EMOM, E90s, E2M, Every 2:30, E3M, etc.
• Rest 60s, Rest 75s, Rest 90s, Rest 2:00, etc.

Advanced Athlete (15+ sC2B, 40+ kC2B)

• Consistent Technique
• Great Muscular Strength & Endurance
• Different set of limiters

Density (High level occlusion) accompanied by Nervous System Response (Sym), changes in fueling (lactate), Respiratory Limiters, Combination

Protocols (Examples)

1. Movement Interference (Rowing & C2B, Ski Erg & BMU, GHDs & C2B)
2. High HR & Respiratory Rate (Advanced) AirBike + C2B intervals
3. Breathing, State (Practice down-regulations protocols out of the gym)

Gymnastics Density for the Big Five (12-Week Program)

Are your gymnastics movements holding you back from reaching your potential?

Statistics show five movements are far and away the most likely to show up in local competitions and online qualifiers like the Open.  That’s why this program focuses on improving “The Big Five.”

1) Muscle-Ups (Bar & Ring)
2) Handstand Push-Ups
3) Handstand Walks
4) Toes-to-Bar
5) Chest-to-Bar

If your capacity in these movements is holding you back from taking your fitness to the next level, this program is for you!

Ready to join the ranks?

Email me to start the next chapter in your journey.