www.bullstrength.com - There are two variations of Rocket Pull Ups Slow and Fast. Fast requires a great deal of muscle control. Perform a pull up and have a partner place a sandbag or dumbbell between or on your legs. Drop down fast, release the weight at the bottom in one motion, and rocket back to the top. The added weight works just like a weight releaser does on a bench press. The weight accelerates the eccentric portion of the movement, and if released at the right time will do the same to the concentric portion. Keep in mind, muscles to have an elastic quality that can be used or negated when training. Ill use a body weight example. If you start from a standing position and perform a complete vertical leap (drop down fast and explode up), you will be able to jump higher than if you started in a half squat. What happens is the pause causes the muscles elastic quality to dissipate through heat. Slow variation is shown with a hold on the way down. During the negative portion of the lift, the person is stronger. - Joe Hashey, CSCS - www.synergy-athletics.com Keywords pull up, pull up exercise, sandbag exercise, sandbag training, chin up, pullup, back exercise, improve your pull up, increase pull up, bull strength
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