Chest to bar pull-ups is one of the common CrossFit movements athletes should familiarize themselves with. To do them, you need some strength in place as well as technique. If you have been struggling to do chest to bar pull-ups or you want to add them to your CrossFit workout routine, here are some tips to help you improve.
Explore Different Options
Previously, these pull-ups have been paired with thrusters. Whether you are training for the competition or just for your personal fitness, it is good to try out different options on the chest to bar pull-ups. There are two main options worth trying, the first being palm facing towards and the other palm facing away. The first option is called regular pull-ups while the second is chin ups. Both of these options are legitimate and highly recommended in CrossFit training.
Other options you may explore include kipping, butterfly, and strict. In between these options, you should know when to drop off the bar so that your energy is not wasted in failed reps.
Developing Your Kipping/ Butterfly Technique
Compared to the kipping chest to bar pull-ups, butterfly chest to bar pull-ups are much quicker and efficient. Try as much as you can to keep tight through your legs and torso. If you want to do butterfly chest to bar pull-ups in a more efficient way, try remaining tight throughout your torso instead of doing big circles or cycling backward.
Get Enough Strength
If for some reason you cannot successfully do chest to bar pull-ups CrossFit exercises, you may need to start with eccentric pull-ups. Begin practicing eccentric pull-ups on a box and gradually lower yourself to the bottom. After that, pull up back to the starting position and stick to about 5 sets. This will help you get sufficient strength to execute chest to bar pull-ups with much ease.
Toes Up or Pointed
If you are working out from a purist point of view, you may prefer to keep your toes pointed. However, from a physio viewpoint, people require different strategies. For instance, if your back strength is better than your abdominal strength, toes up will give you better results because it will tension your anterior muscles. On the other hand, pointed toes activate your posterior muscles which are important for CrossFitters who have stronger abs and relatively weaker back muscles. The bottom line is to find out what exactly works for you and stick with that.
All through your chest to bar CrossFit training program, ensure you engage your coach to enable you to identify and rectify areas of weaknesses. Most coaches won’t have a problem to tell you what to concentrate on and the additional exercises to undertake following your workouts. For beginners, one on one coaching sessions is invaluable because they help you realize what you are doing wrong and do it right.