Last night, last week, last month...trx, rope rings, wishing well...narrow grip, wide grip, finger grip, mixed grip; it doesn't matter when, where or how...pull-ups are HARD. But nothing makes you feel more powerful than being able to pull your own bodyweight. Be a work in progress, KEEP AT IT - GRIP IT and RIP IT 😜💪🏼
As posted previously, here are some tips to progress to full-blown pull-up. There are of course more, and it's also key to make sure you are properly strength training the muscles of your back as well as your core, but do not give up...be patient and chip away at these progressions,
1. Dead hang - grip a bar and hang with arms fully extended. This works on grip strength and core body tension. Try for 10-15 second hangs, 4-5 sets.
2. Flexed arm hangs - hold yourself at the top of the rep, chin over the bar. Try for 10-15 seconds, 4-5 sets.
3. Negative pull-ups - focus on the lowering or eccentric phase of the pull-up; lower at a slow controlled rate. Choose you rep count but aim for 5, 4 sets.
4. Body rows - use a bar around waist height, walk your feet underneath the bar so you are at an angle under the bar. You should be at a place where the bar is at chest height when performing the row, feet on the ground. This can also be done using the TRX.
5. Assisted pull-ups:
a. Leg assisted - use a bench to support both legs, or single leg.
b. Band assisted - use a resistance band (the thicker the band the more assistance you are given) and choke the band to the pull-up bar - cover the anchor point then pull the band back through itself. Then, Place your knee or knees in the band loop and get to work.
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