Wednesday, November 20, 2019
Home Fitness and Exercise CrossFitters Troll ‘The Rock’ For His Slow And Steady Pull-Up

CrossFitters Troll ‘The Rock’ For His Slow And Steady Pull-Up

Dwayne Johnson’s video on Instagram doing pull-ups gets mixed reactions.


“The Rock” aka Dwayne Douglas Johnson is a regular gym-enthusiast known for his workout routine and is now back doing pull-ups. He has come up with a new video on Instagram with a motivational message.

Rock wrote, “No herky jerky movements. A microcosm for life/ Slow, steady precision—then go in for the kill. Finish your week strong,” on his Instagram account.

Rock’s post is flooded with viewer’s comments and strong reactions. Some people felt he was throwing shade on kipping pull-ups in CrossFit.

Some of the strong reactions were as follows:

  1. “Rock redefines kipping as herky jerky.”
  2. “No CrossFit sh*t technique there!”
  3. “CrossFitters are in an uproar over this strong steady pull up!”

But people are also affronting The Rock’s technique, saying, “His chin doesn’t even go over the bar. LOL,” or “See even The Rock struggles with pull-ups.”

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It makes us really think over it and understand what perfect form of pull-ups is? Does your chin have to go over the bar?

Well, your training goal and flexibility are the two important factors, which decide your form of pull-ups. The chest-to-bar pull-up, which may be the CrossFit standard, may not be suitable for you. And if your goal is to only grow your lats, or if someone has shoulder issues, the chest-to-bar pull-up may not be the right choice for you.

Men’s Health fitness director Ebenezer Samuel, Certified Strength and Conditioning Specialists (CSCS) said, “The Rock is not doing a full pull-up, but for the purpose of what he’s doing, it’s perfect. He’s using a wide grip and crushing his lats as opposed to trying to do it as a total-body motion. It’s a bodybuilding motion with a particular purpose: to grow those lats. He’s also not bothering to pull his chest to the bar because he’s focusing on those lats, on adding width to his back instead of hitting his mid back.”

While it does not hurt you to aim to raise your chest to the bar, do not sweat it too hard, especially if you have shoulder issues, adds Samuel. Make sure you pull up as high as you can and squeeze your shoulder blades together. Using a gentle and steady pace also has its associated benefits over the kipping motion, which CrossFitters often incorporate.

Basically, slow and steady movements keep your lats under tension for longer, which then flushes your blood into the muscles for maximum expansion. Meanwhile, CrossFitters use the kip to pile up multiple reps while placing their muscles under the different strains.

Another important question is – how many reps did Dwayne do?

Have a look at the easier and harder variations list:


  • Negative chinup (underhand grip and jump into the up position, then lower your body)
  • Band assisted chinup
  • Chinup
  • Mixed grip chinup (one underhand grip, one overhand grip)


  • Pullup (overhand grip)
  • Wide-grip pullup

The Rock’s wide-grip, slow-lower variation