Dead hang pull ups??

[mike314]

What is the proper form for dead hang pull ups is it:

A) Grab on the bar with legs crossed or folded and hang on the bar with elbows locked, then with all of your strength pull up til your head clears the bar THEN drop down to the point where you are hanging again with your elbows locked and you are back to the initial start position then pull yourself up again repeat etc...

OR

B) Grab on the bar with legs crossed or folded and hang on the bar with elbows locked, then with all of your strength pull up til your head clears the bar then drop down not completely (about 90% of the way down, elbows not locked but almost locked) then pull yourself up again. Repeat etc..

I've seen most people do B and I notice they are easier, but easier doesnt mean correct format.

if anyone has knowledge whats the proper accepted military format?? Would the B method be accepted or would it not count?

thanks

[Mr VW]

I like to lower myself my completely, arms completely extended and start from there. The other way is much easier but I like to push myself harder, the extra few reps don't bother me much. If you have to do them for a certain number of reps then do them 90% of the way down, if you want a better workout use full ROM. Just my $.02

[Blaze]

The B option is based off of TUT(Time under tension). Theory is the tention is always on your arms and back, therefore those muscle groups are always working, through the entire set.

I However, agree with Mr VW...Full ROM. Helps prevent injury for real life situations, extends flexibility, and it makes sure your strengthening the ENTIRE lift or excercise.

[LiftGirl]

I don't know anything about the military standards, but I'd say full ROM. Anything less is cheating.