How To Unlock YOUR First Pull Up

By: Joseph Hernandez

Reading Time: 2 Minutes + Videos

Overview:

The pull up is a common compound bodyweight exercise that's great for overall fitness and strengthening the back muscles (primarily your latissimus dorsi, AKA your lats). No matter what level of athleticism/fitness you have, the pull up is a great tool for your exercise arsenal.

This guide will go over:
  • The proper way to perform a pull up
  • Exercises that will help you get your first pull up

Prerequisites

The Form

This aspect of the pull up is important for 3 simple reasons... You avoid injury, you don't look cringe in the gym, and your muscles will be trained properly. With this in mind, you'll be set up for success later. Fair enough? Without further ado,

1. Avoid kipping (kicking your legs for momentum) and keep your legs straight.

2. Pull through a full range of motion. In other words, start from a dead hang and pull until your chin in over the bar.

3. Choose a grip shoulder width or a bit wider than shoulder width, such that your elbows form a 45-degree angle, and it feels comfortable. Too wide of a grip typically makes the pull up harder, and too narrow is not the best way to develop the lats.


4. Try to pull your shoulder blades down. Watch the video below for reference.


5. Do a pull up with an overhand grip. Meaning, when you grab the bar, your palms should be facing away from you. When your palms are facing towards you, that is a chin up, which targets your back less and your biceps a little more.

The Exercises

There are a handful of exercises, so I tried choosing ones that are commonly used, and I know have worked for others. Next to each exercise is a recommended rep scheme.

Don't feel restricted to just this list. Feel free to implement other exercises not mentioned. This list is just supposed to save you time from trying to find exercises that work.

The exercises are:
  • Pull up negatives (5 sets of 5 repetitions. Try to lower yourself in 3 seconds for each rep.)
  • Bodyweight rows, also known as Australian pull ups (3 sets of 10 repetitions.)

  • Dead hangs (Total of 45 seconds.)
It's pretty much just hanging from a bar. But if you need/really want to see, here's an example.
  • Scapula shrugs (10 repetitions.)
(Source: THENX)
  • Banded pull ups (3 sets of 3-8 repetitions.)
(Source: mountaindog1)



Execution Recap


Conclusion

I hope you find yourself doing well and stoked to get your first pull up! I know the journey for a pull up is easy for some and challenging for others. It depends on your body. Which means you could unlock your first pull up anywhere from a couple weeks to a few months.

But at the end of the day, your success is all you. And when you achieve your goals, even outside of learning to do a pull up, you should be proud that you committed time and effort into it:

"Making real, what could have been."

I'm hoping no matter the timeframe, you're choosing to become proud.



As always,
Happy Training :)

 

Works Cited

“Go from 0 to 10 Pull-Ups FAST.” YouTube, uploaded by Gravity Transformation-Fat Loss Experts, www.youtube.com/watch?v=bb8_5vZV5dU. Accessed 28 Mar. 2023.

“How to Do Your First Pull up | 0-20 Reps.” YouTube, uploaded by THENX, www.youtube.com/watch?v=XeErfmGSwfE. Accessed 28 Mar. 2023.

“HOW to GET YOUR FIRST PULL-up | Most Common Weakpoints, Progression + Accessories.” YouTube, uploaded by megsquats, www.youtube.com/watch?v=x3NPAxiMRPw. Accessed 28 Mar. 2023.

“The Perfect Pull up - Do It Right!” YouTube, uploaded by Calisthenicmovement, www.youtube.com/watch?v=eGo4IYlbE5g.

TheQuirkyVortex. “Relatable Meme.” Imgflip, imgflip.com/i/5i2n6e. Accessed 28 Mar. 2023.


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