Improve Your Quality of LIFT: A Strength Series

The PULL UP

Ah, the pull up….that elusive movement.

It never fails: I am in the gym (obviously not my garage gym….) and while I’m working my tail off, out of the corner of my eye I see it…a woman approaching a hanging bar. She jumps to the hang, then knocks out 10 of the prettiest pull ups I’ve ever seen! No lie. And BTW, it is typically the SAME woman all the time.

What’s the pull?

The pull to nailing a great pull up is pretty simple: if you can nail a pull up, you feel as though you have truly MASTERED your own body.

I mean, the pull up is pretty sweet right?

It looks good (when done well), it has HUGE benefits (we’ll get to that), and it’s just downright impressive.

Benefits of the pull up:

The Pull Up has MANY benefits, but the key ones we’re going to use to get you fired up are as follows:

Convenience
Transferable
Awesome upper body work
Multi joint exercise
Increase in total body strength
Good for bone density

If you want a strength training move that can be done almost anywhere (hello fit momma knocking out pull ups at the park!) with no equipment, then look no further than the pull up.

Once mastered, the pull can be a fun, go-to exercise for your entire upper body.

The ALWAYS Impressive Marisa Inda

BUT we need to get to the mastery part FIRST.

But what could go wrong?

For most people, simply hanging on the bar can be taxing. If this is YOU, then I suggest working on increasing your core strength and control before approaching a pull up program (what’s that you say? We will get to that my friend!). Revisit the basic movements and check out the rotational and anti-rotational core strength movements.

Once mastered, add in the hollow body hold to your daily routine:

Now that you have a GREAT core, let’s hang out.

Hanging on the bar alone helps to increase your grip strength.

Remember the benefit of pull up strength being transferrable?

Yeah, better grip = better deadlifts.

Super. Human. Strength.

Simply hanging on the bar will help continue to challenge the core as well.

HOLD UP! Can I just do a lat pull down?

Um, you could……but a lat pull down isn’t as transferable or core centered as a pull up. So let’s stop being babies and get our pull on!

A case for LATS.

I do start most clients on lat pulls and seated rows simply to introduce them to their mighty back muscles. A lot of people complain of elbow pain after pull ups and this is usually an indicator that we are overusing our arms and trying to muscle through the movement.

A far better option to get rolling in the pull is scapular pull ups.

These can be done hanging on the bar OR inverted on a bar or suspension trainer.

Once you can hang…..

Now you can progress in your pull ups.

There are 2 things I use to help and assist when starting out: box assisted and band assisted pull ups.

Box Assisted Pull Ups

Band Assisted Pull Ups

Both of these things help you with form AND will help you mentally recruit your back muscles for better pulls.

Feeling strong yet?

Ramp up your progress with negatives.

Negative pull ups will help to further increase the lat firing and core control needed for beautiful pull ups.

Negative Pull Up

Now you’re ready: the full pull.

Once you are feeling in control of your own body, you’re ready to tackle your pull ups with ease.

Imagine knocking out a round of gorgeous pull ups either in the gym, at the park, or the privacy of your own home!

Yeah, but HOW do I get there?

Get committed to it, just like any other goal.

Set aside time each week to practice your pull ups! You’ll never master what you don’t attempt.

Need more incentive?

IF you want a leg up on the game, come back here FRIDAY for a pull up program guaranteed to help you get stronger faster.

DON’T FORGET!

There are LOTS of new happenings in the strength and conditioning department here. So check out the links below for BRAND new offerings to help you reach your BIGGEST GOALS and WILDEST DREAMS.