Pullup ROM with long forearms
In SS3 it is recommended to use a floating bar as the start position for those who have long forearms. Does this imply a similar restriction on the range of motion for pullups? That is, not ascending to the chest or possibly even stopping before reaching the chin?
My forearms are somewhat long and I can't get my chin over the bar using a standard grip on pullups.
Originally Posted by bugmenot
Keep in mind you can also use a wider grip to artificially shorten the forearm length.
Yeah if it bothers you, or you have to pass a test that just requires you to get a chin over the bar. Otherwise, I'm happy as long as you're pulling up as far as you can. The lats and arms will respond just fine.
Originally Posted by RRod
My problem is that I can pull up further but I feel after a certain point that I have to really squeeze out any additional height (and possibly flare my elbows in the process). Am I cheating myself somehow by not putting in that effort?
Originally Posted by RRod
How many can you do? I can do about 15 or so chins. Which is enough that on my very first one, its pretty obvious where the stopping point is. I have long forearms, my grip is just outside of shoulders. No you should not strain to get that last bit of height. It should be very obvious when your bicep is fully contracted at the top. Find this on the first rep, and then repeat it every rep.
 Do this. Stand as if you were going to perform a press. Retract your scapula appropriately, tighten everything up. For chins, rotate the hands in so that the pinky ends up in the same spot on the bar, thumbs have moved out. Then for pullups, take this position and rotate the hands back up so that the thumb has the same spot on the bar. This should end up about a full hand width outside your pressing grip.
My press grip is in tight with hands only barely out of the shoulders (as the book says). This makes the bar end up right below my chin. For chins, I just rotate my hands around so that my pinky fingers end up in the same spot. That little bit of outward position moves the "target" for the bar to about my adams apple. For pullups I rotate my hands outward so that the thumbs are now in the same spot. This brings the bar just below my adams apple.
The most important thing is that at the top of chin or pullup your scapula should be retracted. This immediately brings the bar farther down (rather brings you higher up). If you aren't using your back muscles and are pulling all arm you'll probably be missing the bar by a good 2-4 inches. Chest up is the cue if that's what happening to you. And look straight ahead as you rep.
Last edited by cpbellavia; 02-21-2012 at 07:27 AM.