Apologies for so many questions, hopefully this is the last for a while:
In regards to the question about lat pull down. Going with machines not being ideal if we can avoid them. How would you advise learning to do pull ups if they cant achieve them yet? Dead hangs? I would really really really like to be able to do mcgill pull ups one day.
Hello, it’s ok and why we are here:
Use a band, easily done. Progressively use a less-strong band to assist you, then eventually take it away.
But you need to be able to do real chins PRIOR to mcgill chins. These are much harder than just a regular chin or a dead hang chin.
Another way to progress chins is to incorporate long eccentrics (lowering phase), or isometric holds (dead stop). Building strength in the isometric will help with the concentric (lifting) phase and also increase the strength of the lats during the Big 3 lifts. Try using some pauses during your rowing movements as well. Combined with band assistance as Brian mentioned above, you’ll make some progress very quickly.