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Article: 6 Things Not To Do In The Power Rack

I agree the power rack may not be the best place for doing kipping pull ups, but I disagree that they don't have a purpose or are not good. I do agree that if you can not do dead hang pull ups and if you have weak shoulders that you may not want to start with them.
 
gotta get big said:
Lol a mutual friend lost 6 months at the gym from tearing his shoulder doing said pull-ups. Not worth it imo
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Mutual friend?
 
farmtireguy said:
See douche bags at the gym thread. ;-)
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:laughing:
 
Have to disagree with the kipping pull ups. They are a solid plyometric exercise designed for functionAl fitness. They weren't made popular by crossfit. For the last god knows how many years, the US Marines have incorporated them in training for their pft, where you must do strict, dead hang pull ups. Yes, if you only Kip, you will not do dead hangs well, but combining dh with kipping will allow you to get all you can out of your muscles. Also, they are unlikely to dislocate the shoulder. Only if you do them improperly will you injure yourself. In the down position, the shoulders are actively engaged, not free hanging with your arms by your ears. If you know how to do pull ups and know how to Kip properly, you will notnhurt yourself.
 
"Anything Seated" What about Military presses? I do mine in my rack at home. Saves energy by not having to lift the weight up off the floor.
 
Lol yeah what about box squats? You technically sit there. What they need to do an article on is things that you can do in the power rack instead of on the Olympic lifting station. My school has many power racks but only two oly lift stations. You can do bent over rows/ shrugs on the power rack...not so much snatches lol.
 
charlesn989 said:
For the last god knows how many years, the US Marines have incorporated them in training for their pft
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Not true, other than when doing crossfit for PT, we did not even once in 5 years do kipping pullups as a method to train for the PFT. And anyways, MOS's that sit around training for PFT's aren't the ones you should be looking to for fitness role models.
 
lol @charles trying to justify kipping pullups- theyre retarded...... its a gymnast pullup
 
charlesn989 said:
Have to disagree with the kipping pull ups. They are a solid plyometric exercise designed for functionAl fitness. They weren't made popular by crossfit. For the last god knows how many years, the US Marines have incorporated them in training for their pft, where you must do strict, dead hang pull ups. Yes, if you only Kip, you will not do dead hangs well, but combining dh with kipping will allow you to get all you can out of your muscles. Also, they are unlikely to dislocate the shoulder. Only if you do them improperly will you injure yourself. In the down position, the shoulders are actively engaged, not free hanging with your arms by your ears. If you know how to do pull ups and know how to Kip properly, you will notnhurt yourself.
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Sorry to say, but you're wrong. I am a former Marine, and can say there is no kipping allowed. I enlisted in '95, and that was right about when kipping was being banned. I saw potential Marines doing 20-30 kip-ups, and then when told to do dead-hang, they asked to just go home after failing to do even one real dead hang pull up.

Marine Corps Order P6100.12, which defines the Marine Corps PFT rules. On page 21, you will find the rules for pull ups. It's a rather long(131 pages) PDF, so to find it quicker, do a search for, pull up. Hit the next button 5 times, and you should be right at section 2101, look at paragraph 8. No kipping allowed, or it doesn't count.
(can't post a link yet, but here most of the URL)
marines.mil/news/publications/Documents/MCO%20P6100.12%20W%20CH%201.pdf

Marine Corps Order 6100.12 said:
(8) The intent is to execute a vertical “dead hang” pull-up. A certain
amount of inherent body movement will occur as the pull-up is executed. However,
the intent is to avoid a pendulum-like motion that enhances the ability to execute
the pull-up. Whipping, kicking, kipping of the body or legs, or any leg movement
used to assist in the vertical progression of the pull-up is not authorized. If
observed, the repetition will not count for score.
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ricka182 said:
Sorry to say, but you're wrong. I am a former Marine, and can say there is no kipping allowed. I enlisted in '95, and that was right about when kipping was being banned. I saw potential Marines doing 20-30 kip-ups, and then when told to do dead-hang, they asked to just go home after failing to do even one real dead hang pull up.

Marine Corps Order P6100.12, which defines the Marine Corps PFT rules. On page 21, you will find the rules for pull ups. It's a rather long(131 pages) PDF, so to find it quicker, do a search for, pull up. Hit the next button 5 times, and you should be right at section 2101, look at paragraph 8. No kipping allowed, or it doesn't count.
(can't post a link yet, but here most of the URL)
marines.mil/news/publications/Documents/MCO%20P6100.12%20W%20CH%201.pdf
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Thank you captain obvious. As a midshipman, I also perform the pft and yes, we do dead hangs. But during pt we practice kipping and dead hangs because kipping is a functional movement. When you did the o course did you just pull straight up and chicken wing the high bar? No, unless you college boy it, you Kip because it is faster. Also, in a calisthenics setting, kipping pull ups are more efficient because they keep your heart rate up. They banned kipping because the pft was a measure of how well you could Kip, not how much muscle endurance and strength your shoulders have. In the new Corps, functional fitness is stressed in a lot of the training commands especially, so kipping is back 'in' as a supplement to dead hangs.
 
swollen87 said:
lol @charles trying to justify kipping pullups- theyre retarded...... its a gymnast pullup
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That made no sense. Any pull up is a 'gymnast pull up.'. Kipping is functional in a calisthenics setting, not if you want to do more dead hangs. So yes, kipping is good. Go to Force Recon and tell them that the cross fit kipping pull up is ****. They will crank out fifty, then do the 20 dead hangers for kicks and giggles. Take some exercise science classes and learn about this thing called a balanced training program. It combines plyometrics, resistance training, and calisthenics all together, so why not adapt exercises to fit more than one niche.
 
Think the point of the article was in the case of pullups; go do them somewhere else on a regular chinning bar instead of taking up valuable space in the "power rack".
 
charlesn989 said:
That made no sense. Any pull up is a 'gymnast pull up.'. Kipping is functional in a calisthenics setting, not if you want to do more dead hangs. So yes, kipping is good. Go to Force Recon and tell them that the cross fit kipping pull up is ****. They will crank out fifty, then do the 20 dead hangers for kicks and giggles. Take some exercise science classes and learn about this thing called a balanced training program. It combines plyometrics, resistance training, and calisthenics all together, so why not adapt exercises to fit more than one niche.
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Dude you're an idiot. You want to do it wrong and look like a fool, don't waste anyone else's time doing so. You want results, be a man and do pull ups the right way with some chains. You're welcome.
 
I feel Kipping serves a purpose. Should it be the only way one does pull ups? No. Not going to get into a dog fight here. Reason being is it boils down to the same kind of arguments people get into about Crossfit and stuff. People are wither for it or not and there is not a damn thing anyone can do about it and it always becomes the classic internet argument... it's like the special olympics... either way you are retarded...lol

However, since we are on the topic of pull ups and everyone seems so passionate I invite you all to join me in a little fun... A 100 day pull up challenge. See the link below and join me. Regardless of method or ideology it should be a good time.

Invalid Link Removed
 
Wow an article about the use of a power rack turns into to kip or not kip debate lol so is the power of the Internet 8)
 
Don't know what you're loling about; your statement about special olympics was rather insensitive and abusive. Grow up
 
I absolutely love upright rows on the smith machine. I can control it better and it helps with the jerking and I'm able to go above the chin easily.
 
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