Bulgarian Pull-up question

Is the pulling apart at the top of the pull up the essence of the Bulgarian Pull-up? If i use some wide but fixed neutral grip throughout the pull up, it's not the same, is it? So I have to have a pair of rings hung relatively high (so i have enough strap length to pull apart), right? Thanks!

Hi Jin,

You do want to be able to pull the rings outside of your shoulders. Your palms should rotate in towards each other at the top, just like RC/PE5. Post a video once you have your setup

I had to laugh, Everett, seeing your profile picture and answering the question regarding the same!  The perfect guy to answer your question, Jin

Thanks @Everett Carroll. I'll post a video once i get to that progression. I'm asking because the rings at my gyms are hung from a relatively low bar. Not a problem for rows, but not great for pull ups.  The rings will be right under the bar for pull ups. And pulling the rings apart in a Bulgarian pull up will be more like sliding the rings apart on the bars (which i think will require way more strength). I'll try to find a middle ground. 

Sounds good Jin. Play with the setup and then post a video when you think you have one that will work. 

I started pulling the rings apart as I began each repetition.

Quote

Focus Points

1) Pull the hands apart wider than shoulder width apart at the top of each repetition.

Granted the focus point, quoted above, does not require it specifically.  I also did my best to pull out to double wide at the top of each repetition.

turning of the rings is very important. its as important as turning out the rings when you are doing ring dips. 

Hi @Everett Carroll and @Leo Trinidad, is this set up ok? How's the ROM? I guess i should aim to pull the rings apart even wider? 

Thanks @Rayne-William Fitzgerald for reminding to pull the rings apart when begin the rep. This part gets harder first as i get tired..

Hi @Jin Liu, form is definitely better. Can you post a video with the front view so we can check better like the avatar of Everett.

1 hour ago, Leo Trinidad said:

Hi @Jin Liu, form is definitely better. Can you post a video with the front view so we can check better like the avatar of Everett.

Thanks Leo! Will get a front view next time going to the gym.

Here's a front view. I don't know how to pull wider than this..

@Jin Liu you're looking strong Liu! 

5 hours ago, Luke Searra said:

@Jin Liu you're looking strong Liu! 

Thank you. Any cue i could use to help pull wider?

Your rings could be a bit wider apart. Also, over the training blocks you will get stronger and be able to pull them wider. Just keep working to pull wide and your elbows and shoulders will adapt. 

awesome work. i would definitely supplement this with bulgarian rows. good advise from Everett.

the goal of the bulgarian pullup it is that once you begin the movement the shoulders must be positioned exactly in between the 2 hands, not in front not in the back. failure on doing that will greatly reduce the amount of benefits of the exercise and it does not consist a mastery form.

16 minutes ago, Alessandro Mainente said:

the goal of the bulgarian pullup it is that once you begin the movement the shoulders must be positioned exactly in between the 2 hands, not in front not in the back. failure on doing that will greatly reduce the amount of benefits of the exercise and it does not consist a mastery form.

This is awesome! Thank you coaches! I learned so much. 

Been working on it for a bit now. Any improvement? How far am I from the mastery form? Thank you!

Keep legs together and post if possible a side view.

On 2/28/2017 at 9:39 AM, Alessandro Mainente said:

Keep legs together and post if possible a side view.

hmmm, horrible angle, isn't it? This is the best I can get from my gym... =[

first set:

last set:

I was suspecting the correct thing, during the side view the elbows must be always vertical and not inclined, your hands are actually tilted forward but in and ideal form they should be completely in line with the elbows.

@Alessandro Mainente What would limit one's ability to keep the forearms vertical (mobility? strength (of what)?) and is working on the Bulgarian pull ups directly the best way to address this?

10 hours ago, Alessandro Mainente said:

I was suspecting the correct thing, during the side view the elbows must be always vertical and not inclined, your hands are actually tilted forward but in and ideal form they should be completely in line with the elbows.

So pulling up with the shoulders in 90 degrees of external rotation at all times? That means you can't use pec major to cheat!

Nice point. the ability to hold the hands and elbows backward required exactly the muscles which stretch the pecs. this means that tight pecs are a problem here.

17 hours ago, Kai Ewert said:

@Alessandro Mainente What would limit one's ability to keep the forearms vertical (mobility? strength (of what)?) and is working on the Bulgarian pull ups directly the best way to address this?

 

 

subscapularis and teres major are the major problems.