Pull-ups are one of the most difficult exercise to master. They require a lot of strength preparation in order to strengthen the muscles needed for a whole pull up!
There are a few factors regarding how quickly you will get to your pull-up goal – How often you practice – Exercise progressions & Body weight. Most people will not be able to do a pull up straight away, so I have put together my personal progressions that have work for my clients and me.
The first stage is to start with is a Horizontal Pull-up, this will get you use to lifting your own bodyweight, and the further you’re under the bar the harder it is. Aim for a total of 4 x 10 reps, you can build this up with 4 sets of 5reps week 1, 4 sets of 6reps week 2, and so on.
The second stage is a Dead Hang; this helps you build muscles that are the starting phase of the exercise. This involved you holding the bar, and suspending yourself as if you were about to pull yourself up, this is a very small movement, not just hanging with your arms extended completely, bend your legs slightly behind you as you do this. Aim for a total of 3 x 15-20 reps.
The third stage you’ll have to master is called The Band Pull-up or the band of shame as some of my clients like to call it! With this stage you will be performing a full pull-up using the dead hang as your starting position.
Each band have different levels of resistance, start with the strongest one and if you can perform 10reps 4 times, and lowering yourself with a tempo of 3 seconds then you can go down to the lighter resistance. Aim for 4 x 10 reps.
The last stage should be a Full Pull-up once you have moved to the lightest resistance band, if this is not possible then build up the reps on the lightest band and re-test until your able to do one full pull-up.
Once you can perform a full pull-up, build up your reps each week as in stage one.
by @ for BodyStudio