Colibri Posted October 25, 2011 Share Posted October 25, 2011 xml2dttNW08 I can't seem to get the dip right, I'm not sure how wide the chairs have to be either - this is my setup for dips atm As for the inverted pull, I can't seem to get a proper vertical invert pull, never mind ROM. Any tips? Substitutions?http://i.imgur.com/XIwtv.jpg Link to comment Share on other sites More sharing options...
Zwecke Posted October 25, 2011 Share Posted October 25, 2011 Hi,as far as I can judge (I'm not yet into gymnastics for so long) you can try to go more backwards with your elbows than to the sides. Thats the way I perform them on the rings.. You can get much deeper and increase the range of motion.. But don't get too far down too fast/early cause I found it to get much harder for the shoulders the deeper you go, yet more challenging.You can bring the chairs more together to better get your elbews backward and staying upright all the way of the move.. And try to lock your arms at top of the dip.For the inverted pull up: The range of motion is very short due to the bar.. But you can try to pull your shoulders back during the upward movement to get your back muscles work more.Edit: Whats about normal pull ups and working on back lever for back strenght?You're already on the right way, keep training that way and results will come :-)Keep up the good work!!Greetings from GermanyZwecke Link to comment Share on other sites More sharing options...
Cole Dano Posted October 25, 2011 Share Posted October 25, 2011 It's not as bad as you think. The advice above is good and might help you find your dips. You do have to play with the width a bit, at first i was trying to go too narrow i like about a fists worth of space on either side of me for standard dips.The range of motion will improve with practice.For the inverted pull up, its more of a FL row you are doing. Honestly on one of those bars, i have serious trust issues, so doubt it would be any better. If you get some rings or a ring substitute they will go much better. Link to comment Share on other sites More sharing options...
Mark Plas Posted October 26, 2011 Share Posted October 26, 2011 For your inverted chins, have you considered hanging with your back towards the camera? Right now it looks more like you're doing rows because your back is fairly horizontal. If your stomach would be towards the other side of the door you wouldn't have to curl your body so much, though it could be that you wouldn't be able to hold your balance because your legs would have to be at the other side of the bar. Rings would be perfect for this exercise.Another thing: Are you sure this pullup bar is safe to hang from? If it would slip while you're inverted, you would fall head first into the floor! This could be lethal! Link to comment Share on other sites More sharing options...
Cole Dano Posted October 26, 2011 Share Posted October 26, 2011 Another thing: Are you sure this pullup bar is safe to hang from? If it would slip while you're inverted, you would fall head first into the floor! This could be lethal!My thoughts exactly, there is no prehab for that. Link to comment Share on other sites More sharing options...
Zwecke Posted October 26, 2011 Share Posted October 26, 2011 I have one of those myself..Just use it on the floor now.. Bought me a "real" one that "spreads out" between the frames.. I think I don't want to have something thats loose if I shake on it in the frame...F** the wider angle you can get with this other bars... If I break my neck someone else has to pull up me = No training for me = bad Oh and I agree to markp: Rings are great for this inverted type of push up.. And if not mounted to the ceiling can also be used with a screwable pull up bar..And now it's time for my own workout..Have a nice training!!Zwecke Link to comment Share on other sites More sharing options...
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