BB1 Vertical pull w/ limitations

Training Q&A [Moderated]
1

Hello everyone,

I’ve recently started BB 1. I train at home in my basement with low ceilings with a short squat rack. This really limits my ROM with chinups- I can go only so high without my head hitting the ceiling, and my knees touch the ground if I go down to dead-hang. I’d imagine that adding weight to them would also be difficult as a weight belt would likely hit the ground. I’ve considered a weight vest with pins that accept olympic weights like Kensui, but I’d still be limited on ROM.

I’m in the first block using chins as my primary pulling movement.

I have a doorway pullup bar, and I’m able to do appx 7 Reps with bodyweight at RPE 10. I also have a barbell, olympic weights, a landmine anchor, adjustable dumbells, an adjustable bench, and crash pads.

I’m more worried about doing weighted chins off my doorframe and damaging the frame than getting to x amount of reps to fit programming.

Would BBM recommend programming another row in place of a vertical pull with these factors? If chins are still preferred, how should I program these?

Thank you,

Mike

2

Hey Mike,

I probably wouldn’t do weighted chins, though have no concerns if you have to do them with bent knees or “L-pull ups” (legs in front). I’d probably favor chest to bar, paused, or just BW chin ups (or pull-ups, since they’re typically harder) until you can do > 10 reps with BW alone.

For other pulls, you could do feet-elevated “pull-ups” with your hands on a barbell in the rack. This is basically an L-pull up, but assisted. You can add weight in your lab.

Other pull variations I like are Pendlay rows, lever rows, Meadows rows, 1-arm DB rows, seal rows, and so on. The world is your oyster! As far as picking a variation, it depends what you want to get out of it and there are almost no “wrong” answers.

-Jordan

2 Likes
3

Thank you, Dr. Feigenbaum!