How to do your first Pull-up

September 13, 2017

Ah the Pull-up.  One of the greatest measurements for upper body strength.

The stronger you are relative to your bodyweight, the more pull-ups you are able to do.

But what if you feel strong relative to your bodyweight, but can’t do one????

No worries, follow this program below to get to your first Pull up!

Practice this routine 3-5 times per week.

 Suspension 90 degree Pull-ups 3 x 10 (Use your legs to assist you in this pull up.  Keep your shins vertical and squeeze your shoulder blades down and together at the top of the Pull up.)

 

Pull up holds bottom position 2x 30 seconds (Hang on the bar for 30 seconds.  Keep your lats and core engaged so you don’t do just a passive hang.)

Pull up holds top position 2 x 20 seconds (Use a bench or step to jump up to the top Pull up position and hold for 1-20 seconds.)

Eccentric Lowering Pull ups 2 x 5 reps (Use a bench or step to jump up to the top Pull up position and take 5 seconds to slowly lower your body to the extended position. Repeat for a total of 5 reps).

Once you are able to hold the top position of the Pull up for 2 sets of 20 seconds and do 2 sets of 5 eccentric lowering reps, you should be able to do a Pull up.

Message me when you accomplish it at @Fitness Coach Greg Drab.

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