Started by paul3, March 29, 2014 · 10 Replies · 14,829 Views
My gymnast friends have told me to lock my arms during pullups since I started training, so I have been doing pullups 'right'. I hear gym-goers, however say you should never lock them completely. And they will even try to convince you should also not lock your elbows during pullups.
Why should you completely lock them? Is it just an agreement to what is considered 'a full ROM pullup'?
Training non-full ROM will allow for your recruiting muscles more time under tension, which can help in instances, but like Zach said, you should train full ROM and it's just the right way of doing it.
Simply to test the real strength you need to count reps starting from neutral position (we can say relaxed) so that you cannot use the stretch reflex to make the movement easier.
but wouldnt it be enough to just hold at the lowest points for 1-2 sec and go up for the next one to be sure not using stretch?
paul3 said:I hear gym-goers, however say you should never lock them completely. And they will even try to convince you should also not lock your elbows during pullups.
Probably because they don't progressively train connective tissue properly. If you train like a body builder, it will probably result in an injury.
This is not sufficient, you need to explore all the descent rom, then pause, then reverse
Straightening the arms allows the shoulder to be complete relaxed and also brings the elbow through full range of extension.
Also read this:
https://www.gymnasticbodies.com/forum/topic/6962-which-is-better-in-a-dead-hang/?p=69363
It's also the best way to get the scapulae involved. A partial ROM pullup limits the work to the lats and the biceps. Full ROM will also strengthen your scapula depressors, typically a weakness even among many stong weightlifters.
Works muscles through full ROM, also works additional muscles (scapulae depressors).
Also ensures that you don't lose mobility from artificially restricted ranges of motions, a loss of mobility (movement range) will result in greater occurrences of injury.
(All info is paraphrased from these forums).
Alright, thanks for all your answers!
Locking out the elbows, and training all the pulling exercises through full ROM, will also have carry over to other movements, as you'll be strengthening those areas you were neglecting.