Pullup Bar Hang Complexes

I saw a video from the awesomeness that is Level 2 RKC Kettlebell Instructor Adrienne Harvey about pullup complexes and I totally had to email her about it.  

We exchanged a couple emails, and she said something that totally blew my mind: Pullup bar hang complexes are like the opposite of kettlebell overhead complexes.

So the same way I like to balance pushing and pulling movements, hanging complexes are the balance to overhead kettlelbell complexes.

I immediately saw how Adrienne's bar hanging complexes could be a great way for people to build wicked pullup strength, and I even have some crazy mad scientist ideas about how they could be used for fat loss with intermediate and advanced athletes.

I asked Adrienne if she would be kind enough to drop knowledge on the LoseStubbornFat blog, and she was cool enough to say yes:

-Josh

 

 

A fun way to mix up pull up bar training: mini complexes

by Adrienne Harvey, RKC Level 2, CK-FMS

 

Bar exercises are something I love as much as kettlebell exercises—which is saying A LOT.   A few of my clients are working towards their first pull up right now, and the honor of helping this process is incredibly exciting.  The pull up and other bodyweight exercises are fun and oddly empowering (performed correctly).   At the RKC Level 2 last July, I learned a lot of subtleties that helped take bar exercises to the next level, and how to teach them to others more easily.   In my own practice, being a HUGE fan of Pavel's Naked Warrior, Paul Wade's Convict Conditioning, and now Al Kavadlo's Raising the Bar, I've been inspired to program new challenges.   The fun thing about these little complexes is that they are short, intense, and challenging. 

Of course, always always always pay very strict attention to safety—and don't rush to progress or cheat your way to the next exercise.   One of my big “secrets” is taking a LOT of rest between sets when necessary, and even dialing back the number of total iterations of a given complex, or the number of repetitions within.   To me, it's never a contest—it's a progression to greater strength and skill.

 

When doing timed hangs or flexed arm hangs at the top of a pull up, either watch the second hand on a nearby wall clock (somewhere that doesn't require you to contort your neck!), or have a friend with a stopwatch or gymboss timer help you.  Sometimes, I just count in my head!   Also, when I'm doing a complex like this, I make sure to stop before muscle failure, so I have “something left.”

 

Also, I find that performing “tactical” pull ups, in the style of the RKC Level 2 is truly a “full body exercise.”   Make sure that during the hangs (flexed, straight, one arm or two) that your abdominal muscles are engaged. If your arms are straight, make sure your shoulders are down and back.  PACKED into the socket—this is a strong, safe place.  I also flex my feet and think of being in a plank-like position.

   
(L) Totally relaxed and stretched shoulders = bad
vs. (R) active, safe, "packed" shoulder on the right = good 
*notice how much farther off the ground her feet are in the picture on the right.  The only difference is that she pulled her shoulders back and down, and that lifted her body up like three inches

 

Here's a complex that's similar to what I practice with some regularity:

 

• 5 tactical pull ups, stay at the top at the last one for a….
• flexed arm hang until I feel like it's time to come down
• then one hanging leg raise (under strict control, use a regression if necessary)
• Finally a straight arm hang, again, not to failure.

Notice that same active shoulders-pulled-back-and-down active shoulder in every step

Depending on what else I may have to do that day, I may do this 3-5 times with active rest or mobility drills between each iteration.  Sometimes I do small household chores as active rest.

 

One I designed for a client working towards adding additional pull up reps:

 

• 1 tactical pull up stay at the top…
• flexed arm hang, coming down to
• 5-10 very controlled knee raises (see Convict Conditioning)
• and finally a straight arm hang, not to failure.

 

Here's one for a good day when I'm feeling extra crazy:

 

• 1 slow “skin the cat”
• 5 tactical pull ups
• 1 hanging leg raise
• 1 arm hang on each side (counting to the same number, as dictated by the “weaker” side)

 

Check out more awesomeness from Adrienne at www.GiryaGirl.com