PULL-UPS: HOW TO?!
Desmond Blakely
Posted: December 26, 2012
CREATED. JUNE 21 2012
UPDATED. DECEMBER 26 2012
I recommend EVERYONE include Push-Ups and Pull-Ups as part of their training regime, the only problem is... most people can’t do them.
For help on your Push-Ups check out one of my previous blog posts:
For help on your Pull-Ups, continue reading...
Here are THREE of my favourite Techniques That Work to improve ones Pull-Ups.
1.
1. Grab a box or a step to stand on and set yourself up.
2. Jump up, getting your chin above the bar, grip hard and HOLD.
3. One thing we do know is you’re coming back down, controlling the speed at which you come down is the key to this exercises effectiveness, aim for a 3-5 second down phase.
4. Lower yourself all the way down, until your arms are straight (not locked out, straight). REST, RESET and REPEAT.
You’ll notice that even if you can’t pull yourself up you will be able to lower yourself down, and as the down gets stronger so will the up. The same muscles are working!
You get stronger, they get stronger, your PULL-UPS get stronger.
2.
- Hang from the bar, pull on it a little as if to initiate the pull-up movement and HOLD.
- Even if you don’t go very far, simply by trying to pull yourself up whilst hanging from the bar you’re working certain elements of the PULL that will eventually carry over to the full PULL-UP.
Aim for TIME.
- HOLD on for as long as you can with good form, just be sure you don’t start twisting and turning into a pretzel, you’ll just look silly. Stop before it gets sloppy!
3.
- Grab a resistance band and loop it over the bar you wish to pull up on.
- Stick your knee or your foot into the loop.
- Grab the bar and pull yourself up.
This is a VERY SIMPLE but VERY EFFECTIVE way to get your pull-ups in.
The bands offer less assistance the thinner they get so always keep an eye on that and try to progress your way through the coloured bands like a Pull-Up Ninja.
Aim for CHALLENGING.
- If the band you’ve selected feels easy for your first 3 sets then you’ve simply completed 3 sets of not much. Don’t waste your time! Make sure each set of pull-ups is challenging, especially the last 2-3 reps of each set.
- Push yourself to improve and get better with every workout and your body will respond in kind.
What Grip?
- Go for a WIDE GRIP, hands SHOULDER WIDTH apart.
How Many SETS/REPS?
- This depends on your goals, what are you training for?
- What does the rest of your program look like?
Use this table as a rough guide to see what set/rep scheme will best suit your goals:
And That’s Me DONE!
If you need any more help, hints, tips or advice I can be found at Gymbox Farringdon, or on the internet. LOOK ME UP...
DESMOND BLAKELY
FACEBOOK. Hurricane - Fitness and Fat Loss TWITTER. @Hurricane_Des
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Do you remember last Septmeber when I had you and Steph doing this one at Anytime Fitness and we had to scale the Pull ups to 50, and I think we sleacd some of the other ones too and it still took you almost an hour. You’ve come so far! So proud of you D!!!!