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3.18K viewsApril 6, 2017

Anonymous April 5, 2017 0 Comments

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.

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2 Answers

Answer 1 · 2017-04-05T20:33:15+00:00

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.

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Brian Carroll

Owner and Founder at PowerRackStrength.com

Brian Carroll is committed to helping people overcome back pain and optimizing lifts and movement. After years of suffering, he met back specialist Prof. McGill in 2013, which led to a life-changing transformation. In 2017, they co-authored the best-selling book "Gift of Injury." On October 3, 2020, Carroll made history in powerlifting by squatting 1306 lbs, becoming the first person to break this record. He retired with a secure legacy and a life free from back pain.

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Answer 2 · 2017-04-10T14:57:15+00:00

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.

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Paul Oneid

Paul is an elite level raw Powerlifter with personal bests of an 805lbs squat, 440lbs bench, 725lbs deadlift and a 1960lbs total in the 242lbs class, as well as an 800lbs squat, 430lbs bench, 700lbs deadlift and 1930lbs total in the 220lbs class. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. He is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in Calgary, Alberta, Canada. Paul provides coaching services in the areas of training and nutrition through his company Master Athletic Performance and is also the co-founder of a technology company, 1-Life Inc. Stay tuned for more information on that in the future!

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Brian Carroll

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