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need help in pull-ups.
- Thread starter srattan
- Start date
Hey man, I hear ya with pull ups, I've never been able to do em well, but I've gotten a lot better since I started working out more. Anyways, things I'd suggest for pull ups is to well, do pull ups. Im not sure if you're a member of a gym but if you are its possible they have a "weight assisted pull up" machine or something to that likeness, if not, which was my case, do "lat pulldowns." These really gave me some extra strength in my lats and back to get my off the ground and doing pull ups. If you don't have a membership to a gym, well, find a pull up bar, or a playground or something to that sort, grab a chair or a box, something that'll bring your head up past the bar, and do assisted pull ups using one leg to balance/help you with each pull up. Just make sure you're arms/back are really working for those reps and its not all just your leg, these, even though they look strange, do work. In any case you'll need to build strength/muscle in your biceps/back, so make sure you're creating enough of a caloric surplus to do this. Best of luck to you, hope this helps.
Yes, it is hard to perform pull-ups but its simple solution is to use big rubber band which will assist you to perform pull-ups.
Listen up.
if you want to improve your pull ups, It all starts with 3 easy steps. I used to be in your shoes. now i can do 25 to 30 straight. Step one; use a chair. turn the chair around so that the back is facing you. place the chair under you and use one foot with the back in the center of your foot. use as much as you leg strength as you need. you will still be working your arms. then if you are a little comfortable with that push the chair farther away and use the tips of your toes, this will increase your hanging weight and make you work a little harder. after you are comfortable with that try step two. Step two; remove the chair and try a pull up with less extension and a little kip with your legs to get you up there. try not to swing. it may feel like cheating but you know what your trying to improve. If you can only do 2 or 3 thats fine just keep working with it. Step 3; full extension. I promise you if you work at it with these steps you will be able to do as many as you want in no time. hit me up if you have any more questions.
if you want to improve your pull ups, It all starts with 3 easy steps. I used to be in your shoes. now i can do 25 to 30 straight. Step one; use a chair. turn the chair around so that the back is facing you. place the chair under you and use one foot with the back in the center of your foot. use as much as you leg strength as you need. you will still be working your arms. then if you are a little comfortable with that push the chair farther away and use the tips of your toes, this will increase your hanging weight and make you work a little harder. after you are comfortable with that try step two. Step two; remove the chair and try a pull up with less extension and a little kip with your legs to get you up there. try not to swing. it may feel like cheating but you know what your trying to improve. If you can only do 2 or 3 thats fine just keep working with it. Step 3; full extension. I promise you if you work at it with these steps you will be able to do as many as you want in no time. hit me up if you have any more questions.
If you can't even do 2, then do 1. Walk away, come back, and do another. Rinse and repeat several times a day. So long as you aren't doing much other pulling training throughout the week, you can do this 5-6 days per week, 10 or so times a day. Just have a pull up bar stationed in your bathroom doorway or somewhere you're likely to go past frequently throughout the day, and every day you go past it jump up and do a push up. After a few days, you'll be able to do a few doubles, and singles for the rest of the day. After a week, it'll be more like triples. As you keep on greasing the move, you'll rapidly become more efficient at doing pull ups. Have 1-2 rest days per week, keep on increasing the number of reps you do in each set as often as you can add an extra rep with good technique, and you'll be right.
One way to improve on this is to engage in a technique known as "greasing the groove". It means :- specificity + perfect practice=success. To increase your pull ups number, you will engage in greasing the groove for strength by practicing 2 or 3 pull ups at a time several times a day throughout the day that will result in overall increase.
D
Derek Ingui
Guest
Hey,
If you don't have a gym membership yet I would get one. I like all the suggestions so far, all good stuff. Some things I would definitely make part of my workouts would include:
1. Heavy deadlifts: 1 X/week. Start with trap bar 5X5 would be a good place to start. Trap bar deadlifts will hammer your lats which will help you with pull ups. Plus it is a full body lift that will send your growth hormones through the roof.
2. Eccentric only pull ups: Basically stand on a chair and hold your chin over the bar and lower yourself as slowly as possible. 10-20 seconds to get to the bottom hang. 2/week, 2/3 sets of 4-8 reps.
3. Crush horizontal rowing movements: Invert rows, bent over DB rows, standing cable rows, chest support row.
Hope some of those tips help,
Derek
If you don't have a gym membership yet I would get one. I like all the suggestions so far, all good stuff. Some things I would definitely make part of my workouts would include:
1. Heavy deadlifts: 1 X/week. Start with trap bar 5X5 would be a good place to start. Trap bar deadlifts will hammer your lats which will help you with pull ups. Plus it is a full body lift that will send your growth hormones through the roof.
2. Eccentric only pull ups: Basically stand on a chair and hold your chin over the bar and lower yourself as slowly as possible. 10-20 seconds to get to the bottom hang. 2/week, 2/3 sets of 4-8 reps.
3. Crush horizontal rowing movements: Invert rows, bent over DB rows, standing cable rows, chest support row.
Hope some of those tips help,
Derek
Pull ups are a lot harder than push ups. Here are some tips: squeeze the bars tightly, breath before pushing self up, chest up and shoulders back, look at the bar while pulling yourself, cross your feet.