5 TIPS TO YOUR FIRST PULL-UP
The pull-up is one of the hardest body weight exercises you can do. For most, it may seem impossible. Unfortunately, there are no shortcuts but with a good plan we can get you there. Let’s get to it!
Shoulder Flexion – can you raise your arms over-head freely? You should be able to raise your arm above your head with your wrist and elbow being in line with your shoulder, without poking your head forward, rotating or arching your lower back. If you can’t, check out our other posts on rolling and stretching your lats. Another great tip to work on range of motion and strength is to hang. Grab the bar just outside shoulder width apart, let your arms straighten out and keep your knees out in front of the body slightly. Start with 2 sets of :05-:20 seconds. Take about 2-3 minutes in between your sets. Work up to a 1-minute hang.
Use Assistance – use a power band with either your foot for more assistance or your knee for less. Bands come in an assortment of tensions but use one that you can smoothly perform at least 2 reps. Start with 4 sets x 2 reps. Do this 2-3x/week, ideally 3. When this gets easy, add a rep to your last set ie. Set 1: 2 reps, Set 2: 2 reps, Set 3: 2 reps, and Set 4: 3 reps. If 3 is not possible keep it at 2 reps but add an additional set. Eventually, we want to build this up to 25-30 reps total. As you progress, decrease the band tension and work towards body weight.
Train, Don’t Test – this is a continuation on m last point, but shouldn’t be over-looked. A pull-up should be performed strongly and smoothly. It wouldn’t make sense to max out your squat every set, so why do people do this with pull-ups? Keep a rep or two in the tank, when doing pull-ups so you can perfect your technique. Add more sets with good technique rather than more reps where it will break down.
Grip That Bar – amplify the muscles that help you pull. Grip the bar, starting with your pinkie and following with the rest of our fingers. The thumb should wrap around the bar. Imagine bending the bar as you pull and think of pulling your elbows down to your sides.
Don’t Forget the Pipes – although a pull-up is largely a latissimus exercise for your back, your biceps assist the movement. Those elbow flexors are necessary to help you get that first pull-up. There are many biceps variations you can use, but use a 5-10 rep range for the most part to build your strength.
Getting your first pull-up is a great goal. It will take time and dedication, but you can do it! Want to learn more tips, trips and progressions? Give the professionals at Performance Institute a call at 604.291.9941 or email us at info@pitraining.ca or learn more atwww.pitraining.ca
