Do this to improve your pull ups (Two Tips) Redefining Strength
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Date: 2022-03-30
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Comments and reviews: 10
FacePull
I agree 100% with the tips in this video. If I may expand on the topic I'd say this:
Tip#1: Ego-check. Ask yourself this: Is the strict, full range of motion and unassited pull up too difficult of an exercise for me? HOW TO KNOW: You can't do more than 2 reps with proper form & controlled tempo
Tip#2. Be honest with yourself. The pull up is a BODYWEIGHT exercise and therefore a test of RELATIVE strength. For many people the fastest strides towards their first (or better) pull up is to lose that extra load.
Tip#3. Basics, basics, basics. The most effective way to build foundational upper body strength is to focus on a very few number of multi-joint exercises and progress them over time. No need for pull-up specific training. Examples: (incline) push-ups + inverted rows + overhead press (dumbbells)
Tip#4. Go back to Tip#3. 99% of people want to get results now. Sorry. It doesn't work like that when it comes to strength building. Many of you might have to stay here for months or even years.
Tip#5. Improve your grip strength. Once you can passively hang from the bar for longer than 30 seconds, introduce a dynamic component to your hang, a. k. a. scapula pulls
Tip#6. Ditch resistance bands. Resistance bands alter the strength curve of the pull-up. You are basically doing another exercise. Plus, let's face it, as soon as fatigue kicks in, people will exploit the bottom tension the band produces. That's going to do zero to develop strength at the bottom part of the pull up
Tip#7. Keep the bulk of your upper body training based off tip#3 and slowly introduce eccentric pull ups. Here you only yield to gravity without having to overcome it.
Tip#8. Introduce the concentric. Once you can complete 3 sets of 6 negative pull ups with a 6-8 second descend, introduce leg assited pull ups.
Tip#9. Biceps. If all your pull training has been performed with neutral and/or pronated grip, make sure to perform supinated bicep curls at the END of your workout (after the pull-up specific movements and the basics of #3)
Tip#10. CONGRATULATIONS. You can do pull ups now like a bad-ass: ) -
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I agree 100% with the tips in this video. If I may expand on the topic I'd say this:
Tip#1: Ego-check. Ask yourself this: Is the strict, full range of motion and unassited pull up too difficult of an exercise for me? HOW TO KNOW: You can't do more than 2 reps with proper form & controlled tempo
Tip#2. Be honest with yourself. The pull up is a BODYWEIGHT exercise and therefore a test of RELATIVE strength. For many people the fastest strides towards their first (or better) pull up is to lose that extra load.
Tip#3. Basics, basics, basics. The most effective way to build foundational upper body strength is to focus on a very few number of multi-joint exercises and progress them over time. No need for pull-up specific training. Examples: (incline) push-ups + inverted rows + overhead press (dumbbells)
Tip#4. Go back to Tip#3. 99% of people want to get results now. Sorry. It doesn't work like that when it comes to strength building. Many of you might have to stay here for months or even years.
Tip#5. Improve your grip strength. Once you can passively hang from the bar for longer than 30 seconds, introduce a dynamic component to your hang, a. k. a. scapula pulls
Tip#6. Ditch resistance bands. Resistance bands alter the strength curve of the pull-up. You are basically doing another exercise. Plus, let's face it, as soon as fatigue kicks in, people will exploit the bottom tension the band produces. That's going to do zero to develop strength at the bottom part of the pull up
Tip#7. Keep the bulk of your upper body training based off tip#3 and slowly introduce eccentric pull ups. Here you only yield to gravity without having to overcome it.
Tip#8. Introduce the concentric. Once you can complete 3 sets of 6 negative pull ups with a 6-8 second descend, introduce leg assited pull ups.
Tip#9. Biceps. If all your pull training has been performed with neutral and/or pronated grip, make sure to perform supinated bicep curls at the END of your workout (after the pull-up specific movements and the basics of #3)
Tip#10. CONGRATULATIONS. You can do pull ups now like a bad-ass: ) -
reply
sport
I've been working on my pull strength for Aerial (since Fall of 2019) and developed inside (medial epicondylitis) elbow pain. I used to have this on my right from tennis and took years to go away even though I did not play tennis so much but did yoga 4-5 days/week--lot of bent arm balancing. A 6-month lockdown break and restarted Aerial Hoop Sept 2020, for the last 2 months I did a 4-5 days of Aerial hoop blitz which is intense but no elbow pain, so happy! I gained considerable strength and I also hand balance train everyday. I will be cutting back on Hoop to 2x week (based on studio access) and want to maintain on my no-hoop days. I started adding more pull ups--I do them on my bathroom door because I can't put up a bar and the pain returned--only in my left. Based on your tutorial could it be I am still arming it too much? Thanks for your great information and tutorials!
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I've been working on my pull strength for Aerial (since Fall of 2019) and developed inside (medial epicondylitis) elbow pain. I used to have this on my right from tennis and took years to go away even though I did not play tennis so much but did yoga 4-5 days/week--lot of bent arm balancing. A 6-month lockdown break and restarted Aerial Hoop Sept 2020, for the last 2 months I did a 4-5 days of Aerial hoop blitz which is intense but no elbow pain, so happy! I gained considerable strength and I also hand balance train everyday. I will be cutting back on Hoop to 2x week (based on studio access) and want to maintain on my no-hoop days. I started adding more pull ups--I do them on my bathroom door because I can't put up a bar and the pain returned--only in my left. Based on your tutorial could it be I am still arming it too much? Thanks for your great information and tutorials!
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Dave
You know, the first tip addresses a problem I've had with pullups since I was first able to do them. It's a difficult exercise to do without the necessary amount of back strength; and once you can do them, it's not an easy exercise to overload. So they're not the best exercise for developing the muscles needed to actually do a pull up.
After I started working with them, I switched back and forth with cable exercises. But my back has really taken off since I started using barbells as my main tool for back exercises. That said, pull ups are the best way to test back fitness the same way running is the best way to test leg fitness. So I wouldn't ever tell someone not to do pull ups if they can.
reply
You know, the first tip addresses a problem I've had with pullups since I was first able to do them. It's a difficult exercise to do without the necessary amount of back strength; and once you can do them, it's not an easy exercise to overload. So they're not the best exercise for developing the muscles needed to actually do a pull up.
After I started working with them, I switched back and forth with cable exercises. But my back has really taken off since I started using barbells as my main tool for back exercises. That said, pull ups are the best way to test back fitness the same way running is the best way to test leg fitness. So I wouldn't ever tell someone not to do pull ups if they can.
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Michael
Hi. I may not have understood this completely. On the one hand side, you say that the movement of the shoulder blades should initiate the exercise. Does this mean that each rep should end with a -light- deadhang? On the other hand, you state a lack of engagement as -bad form-. This is a contradiction, isn't it? So, should the shoulders stay engaged during the complete workout or should the shoulders be unlocked after each rep?
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Hi. I may not have understood this completely. On the one hand side, you say that the movement of the shoulder blades should initiate the exercise. Does this mean that each rep should end with a -light- deadhang? On the other hand, you state a lack of engagement as -bad form-. This is a contradiction, isn't it? So, should the shoulders stay engaged during the complete workout or should the shoulders be unlocked after each rep?
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Nikita
Eccentrics tricked me. I'd step up with a chair and then lower weight slowly. I did heaps of reps then couldn't lift arms for a week lol. Another weird experience was I could only do 3 reps, felt no muscle burn or being out of breath, then for a laugh added a weight belt and 10kg and could still only do 3 reps minimal change in perceived effort.
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Eccentrics tricked me. I'd step up with a chair and then lower weight slowly. I did heaps of reps then couldn't lift arms for a week lol. Another weird experience was I could only do 3 reps, felt no muscle burn or being out of breath, then for a laugh added a weight belt and 10kg and could still only do 3 reps minimal change in perceived effort.
reply
Rajaa
Is it possible for you to share with us how to create a program that get us the strength we need to acquire to do un-assisted pull-up. currently I use the green band in my pull ups. I also do strengthening exercises with mind and muscle connection concept. Those exercises are: lat pull down, rows, single arm rows and many shoulder exercises.
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Is it possible for you to share with us how to create a program that get us the strength we need to acquire to do un-assisted pull-up. currently I use the green band in my pull ups. I also do strengthening exercises with mind and muscle connection concept. Those exercises are: lat pull down, rows, single arm rows and many shoulder exercises.
reply
Baita
I can truly connect with what's being delivered here, especially with the resistant band assisted pull ups that I've been doing but still can't do a few quality pull ups, back engagement wasn't there, thank you for explaining is so meticulously! It's super helpful and I love your content so so much! So reliable!
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I can truly connect with what's being delivered here, especially with the resistant band assisted pull ups that I've been doing but still can't do a few quality pull ups, back engagement wasn't there, thank you for explaining is so meticulously! It's super helpful and I love your content so so much! So reliable!
reply
pierinifitness
I-d discovered low rep rounds and lots of them as a good way to bang out a 100-rep workout of quality reps in less time. Also have had success with grease the groove, 10 reps every hour on the hour.
Excellent video, thank you.
reply
I-d discovered low rep rounds and lots of them as a good way to bang out a 100-rep workout of quality reps in less time. Also have had success with grease the groove, 10 reps every hour on the hour.
Excellent video, thank you.
reply
trbeyond
Any suggestions for (golfers) elbow pain when doing pull-ups? I-ve been doing them all my life and suddenly started getting pain on inside of elbows. Tried stretching forearms and some massage of the area but no luck.
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Any suggestions for (golfers) elbow pain when doing pull-ups? I-ve been doing them all my life and suddenly started getting pain on inside of elbows. Tried stretching forearms and some massage of the area but no luck.
reply
fred
I'm half way through a third round of the 30 pull up challenge. It's slow going for me. and let me list the excuses; -)! Persistence beats resistance!
reply
I'm half way through a third round of the 30 pull up challenge. It's slow going for me. and let me list the excuses; -)! Persistence beats resistance!
reply
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