3 Tips To Instantly Improve Your Pull Ups
Jul 17, 2023
3 Tips To Instantly Improve Your Pull Ups!
Do this to instantly improve your pull-ups.
Let's get started!
- Scapula Pull-Ups: Mastering the scapular pull-up is crucial for developing proper pull-up form. Focus on engaging your scapula, also known as your shoulder blades is CRUCIAL. To do so, hang under a pull up bar, keep your arms straight and do “mini-pulling repetitions” without bending your arms. This requires you to depress your shoulders all the way down and then pull them back up without bending your arms. Your shoulder blades should be down and squeezed together when you are at the top of the pull up, then they come up and apart as you are going down. This isolates the movement around your scapula. Keep your head up, arms straight, and emphasize the shrugging motion as you pull. Add a hold at the end of each set. This foundational exercise sets the stage for a better pull-up technique.
Go for 5-10 reps x 5 sets. Adjust as needed.
- Isometric Hold at the Top + negative pull ups: The next exercise addresses the beginning and end phases of a pull-up. Often, people struggle at these points. Perform an isometric hold at the top of the pull-up by getting your chin over the bar and gradually lowering your legs underneath it. Hold this position for 5 to 10 seconds and repeat for 3 to 5 sets. This strengthens the muscles required to excel at the top of the pull-up. If you are unable to pull up, stand on a chair or bench to get at the top of the pull up then hold from there and focus on a slow negative repetition from there
Go for 5-15 sec x 5 sets. Adjust as needed.
- Assisted Pull-Ups: If you're not strong enough for full pull-ups yet, use a resistance band for assistance. Place one or both feet in the band, and perform the scapula pull-up and isometric hold as previously explained. The resistance band helps you achieve a complete range of motion, building your strength progressively. Decrease the amount of assistance (use a thiner band) as you get stronger.
Go for 5-12 reps x 5 sets. Adjust as needed.
By incorporating these three exercises into your routine, you'll notice significant improvements in your pull-up performance. Remember, consistency and practice are key to mastering any calisthenics skill.
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Check out everything you need to know about starting and advancing in calisthenics if you are new!