Easiest Way To Do A Pull Up


Easiest Way To Do A Pull Up – Do you avoid the pull-up bar? Do you have flashbacks of humiliation in gym class? You are not alone. The pull-up remains daunting for many men. And that’s a shame, because with a few exercises, you can strengthen your entire upper body, challenge your core, and improve your posture like the classic pull-up can.

Learning this move is a challenge worth tackling, no matter your fitness goals. It’s one of the basic building block exercises in the gym, beneficial for CrossFitters, bodybuilders, and general fitness enthusiasts. This is an exercise you can do anywhere, from the pull-up bar at your gym to the scaffolding of the city to the sturdy tree branch in your yard. It’s also a move that targets a part of your body that you want to aggressively train: your back. Strong back muscles help protect your shoulders from injury, and they help position your body to get more out of other exercises (everything from bench presses to bicep curls).

Easiest Way To Do A Pull Up

Easiest Way To Do A Pull Up

Pull-ups are not easy to learn for a number of reasons. First, there’s shoulder mobility, an area that’s a struggle for many people. Runner up? You’re lifting a large percentage of your body weight, and it’s just not easy. The move also has multiple schools of thought these days, making it a lot more confusing to understand it from scratch.

Easy Steps To Master Your First Pull Up

We’re here to show you the way. Whatever challenges stand in the way of your pull-up success, we’ll help you overcome them so you can master the pull-up, one of the gold standards of bodyweight exercise. And if you’re still a nightmare in gym class, learn new ways to improve your game. It’s time to hit the bar.

Doing a pull-up involves more than just hanging onto a bar and pulling until your chin is up there. Knowing the nuances will keep your shoulders healthy while strengthening your back. You can think of the pull-up as having three distinct phases: the bottom start, the mid-height position, and the top position where you need to find a way to pull through.

Never let the tension leave your back. Your arms should be fully extended, but not just hanging. Keep your shoulder girdle—the muscles around your shoulder blades and collarbone—in constant tension. The “dead hang” position — pulling your shoulders toward your ears — puts tension on your biceps and rotator cuffs, explains Eric Cressey, CSCS, of Cressey Sports Performance in Massachusetts. You do not want that.

Watch your shoulder blades. When you start pulling, don’t just use your arms. Instead, remember to pull your shoulder blades down and back as your elbows move towards your ribs. You control your shoulders and shoulder blades with what physiologists call the “scapulo-humeral rhythm,” says Jeff Cavaliere, C.S.C.S., a physical therapist and founder of the Athlean-X training program. This is key to shoulder health and pullup dominance.

How To Do The Perfect Pull Up

Work around the rep. If you can get over the top of the bar, don’t stop pulling. Push your shoulder blades back and try to make and maintain a double chin. Remember to keep going up even if you don’t get any higher. As you do this, try to maintain tension in your abs and glutes. Your upper body can lean back slightly so your hips and feet are in front of the bar. That’s not a problem, but don’t let your shoulders slump forward off the bar, Cressey says. This can prepare you for a rotator cuff injury.

There are three main styles of pull ups that you will see in the gym. There’s the true dead hang pull-up, where you lower your torso until your arms are completely hanging, then pull yourself up as high as you can. There’s the constant-tension pull-up, often favored by bodybuilders, where you almost fall off, but not quite, and then immediately start the next rep. Finally, there’s the CrossFitter-favorite tilting pullup, where you swing your hips back and forth to create momentum and bring your chest to the bar.

At the end of the pull-up, completely relax all your shoulder and back muscles and stop. From there you pull up.

Easiest Way To Do A Pull Up

Benefits: You use a full range of motion, which means you get a good stretch on all your back muscles. The break minimizes cheating.

Proven Methods For Performing More Pull Ups

This is the gold standard pull-up; They keep the tension in your back down. Key to getting the most out of it: Don’t cut back halfway in the name of “constant tension.” Your elbows should be almost straight in the down position and your shoulders should be almost, but not completely, relaxed.

Cons: The movement is much more difficult than it seems; Eight good pull-ups with constant tension can challenge most fit guys.

A version where your hips (and consequently your shoulders) swing forward and snap back, creating momentum that propels you upward.

Benefits: This one will challenge your endurance and help you develop upper body strength. Pull-ups are inherently challenging, so most people can’t do, say, 20 reps. However, by adding a rooster, they can push those rep loads much higher.

How To Do More Pullups The (almost) Easy Way

Cons: If your shoulder stability is not impeccable, you will easily injure your shoulders. Think twice before you do this. You’ll need to master the constant tension and dead hang pull-ups before venturing into this territory.

Very few people can jump onto a bar and do a lot of pull-ups right away without serious practice. Again, the movement is challenging; It’s not easy lifting your bodyweight rep after rep.

But once you’ve mastered the basic pull-ups, there are many tricks and experiments you can try. Master the basic progression in the video below, then play around with the following pull-up ideas, some of which will help you with your pull-up – and others will challenge you endlessly.

Easiest Way To Do A Pull Up

Static Hold: Stand on a box under your pull-up bar and jump to the top position of the pull-up. Hold there for as long as possible, tightening your back muscles. Target held for three 20 seconds.

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Negative pull-up: Stand on a box under the bar and jump to the top position. Wait a moment; then slowly lower yourself down. This lowering process should last 5 seconds. Do 3 sets of 5 like this.

Reverse Row: Grab a bar set up overhead and lean back so your torso is almost parallel to the floor. Pull your elbows back and return to the start. That’s 1 rep. Do 3 sets of 15 reps. No, this doesn’t look like a pull-up variation, but it builds the horizontal pull-up strength you need as a foundation for pull-ups. Need more on the back? Watch the video below.

Low Rep Drill: Hang up, do 1 pull-up, release the bar, and land on the floor. Do 5 of these in your first week. For the next week, do 4 sets of 2 reps (in other words, 2 pull-ups before releasing and landing).

Assisted Pullup: Hang a resistance band over the bar; Pull the shorter loop through the longer one. Put your feet on the bottom loop. Hang from the bar and do pull-ups. Aim for 2 sets of 8 reps.

How To Do Pull Ups For Beginners: 4 Easy Steps To Doing Your First Pull Up

Scapular Pullup: Hang from a bar with your shoulder blades slightly flexed. With your arms straight, squeeze your shoulder blades together; hold 1 second. That’s 1 rep; Do 2 sets of 10 to 15 reps.

Weighted Pullup: Forget about adding reps—it’s the resistance that makes you strong. Ideally, you should wear a vest and do 3 sets of 10 reps before adding more resistance. no vest? Use a weight plate (see picture).

Mixed Grip Pullup: This one is functional: grab the bar with one hand over your hand and the other under your hand. Now do pullup reps and fight to keep your balance. Don’t let your hips slide to one side or the other.

Easiest Way To Do A Pull Up

Plyo Pullup: Pull up quickly and release the bar for a moment as your chin nears the bar; then take it back Too simple? Try this: On release, catch the bar with an underhand grip.

How To Do Your First Chin Up (by Cheating The Right Way)

Rope Pullup: Pullups always challenge your grip, but this variation ups the ante on the forearm. Hang a thick rope over the bar and do pull-ups while holding the rope with each hand.

L-Sit Pullup: In the down position, squeeze your legs together and extend them forward so you form an L with your torso. Keep your core tight and hold this position while doing pull-ups.

Archer Pullup: As you pull yourself up, pull your chest toward your left hand and straighten your right arm as your chest nears the bar. Drain, stop, then repeat, pull yourself to your right hand.

Andrew Heffernan, CSCS is a Health, Fitness and Feldenkrais Coach and an award-winning Health and Fitness Author. His writing can be seen in

How To Do One Arm Pull Up

Among other outlets. An anomnivorous athlete, Andrew is a black belt in karate, a dedicated weight lifter, and a frequent high finisher in triathlons and Spartan races. He lives in Los Angeles with his wife and two children.

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Easiest Way To Do A Pull Up

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