How to Finally Get a Pull-up!
Pull-ups are fickle, complicated, and elusive. Everyone wants to do one, no one knows how to get there.
There's no one formula for getting your first pull-up, but a good place to start is strengthening your shoulders, back, arms, and grip. I already shared a post about all the exercises you can do without a pull-up bar to start working on those areas, but you still have to get yourself up on that bar!
But it's not as intimidating as you may thing. Before you think about pulling yourself over the bar from a dead hang, here are some exercises to focus on:
1️⃣ Hanging- this builds grip strength and gets your shoulders used to the feeling of your arms being ripped out of their sockets! The goal is to be able to do a 30 second hang. If you can't hold yourself on the bar for even 5 seconds you can use a resistance band to help hold you up but phase it out over time.
2️⃣ Scap Pull-ups- this is where you initiate the pulling motion, but just from your shoulders. Shoulders are strong, so if your grip can tolerate holding you in the hanging position, you'll be able to do this! The idea is to pull your shoulders down your back. Aim for 10 reps.
3️⃣ Negative Pull-ups- Once 1 & 2 feel easy (or at least not horrendous) move onto negative pull-ups. This is where you clear the bar with a box/step/stool and only do the going down portion of a pull-up. It's definitely not easy and will feel like you're falling at first. But work on getting these super controlled.
4️⃣ Jumping Pull-ups- As time goes on you'll want to lower the ground beneath you and when you do that, you'll have to jump. You can do this from a lower box and eventually the floor.
5️⃣ Isometric Holds- Once you can do jumping pull-ups, incorporate holding yourself in a bent arm hang (head over and at the bar) for 5/10/15 seconds. This is going to be the key to eventually pulling yourself over the bar.
If you're serious about getting a pull-up, you'll need to work on these at least 3 times a week!
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Getting your first pull-up can feel like a daunting task, but with the right approach, it becomes attainable. Start with foundational exercises to bolster your grip strength and shoulder stability. Incorporate hanging from the bar, as it's crucial for developing the endurance needed for a full pull-up. Aim for at least a 30-second hang to condition your muscles. Once comfortable, transition into scap pull-ups, which activate your shoulder muscles without fully pulling up. This exercise builds the range of motion necessary for a successful pull-up. As you progress, add negative pull-ups to your routine. These allow you to focus on the controlled descent, aiding in strength development when transitioning from an assisted or jumping pull-up. Finally, don't overlook isometric holds, where you maintain a bent-arm position, which significantly contributes to the strength required for lifting your body weight. Stay consistent; practicing these exercises at least three times a week will lead to improvements. Utilize a low bar for jumping pull-ups as you continue refining your technique and gradually lowering the bar height as your strength improves. With dedication and practice, you'll soon be able to perform multiple pull-ups with ease!
So excited!!! I’m gonna keep working hard at it!!!! 🤍 Thank you for this!