Master The Pullup In Progressive Steps
Mastering the pull-up is a testament to upper body strength and a significant fitness milestone. Yet it’s a hard exercise to perform and the task can lead to frustration. That’s why many have asked me about a system to achieve this goal.
What you will read here is a structured approach needed to build the necessary strength and technique to eventually perform this exercise. By breaking down the movement into easier, achievable exercises, you can gradually work towards your goal. This systematic approach not only increases your chances of success but also reduces the risk of injury, while finally getting you to your goal!
1. Wall Pullups
These are the easiest version of pull-ups, especially for those new to the exercise. The high angle makes this movement a lot easier than horizontal or full pull-ups.
Although these may feel very easy to perform, they’re useful to build starting strength, to see how your joints feel, build healthy movement patterns, stretch stiff muscles and heal old wounds.
Keep your shoulder blades back and down to better engage your back muscles. Learning to do this with straight arms at the bottom of the movement will build fundamental scapular strength! The video shows to see how to perform them.
You can progress to the next level once you can do 20 wall pull-ups.
2. Under Bar Standing Pullup
Another standing pullup variation is the leg-assisted variety. What’s great about this version is that your feet don’t leave the ground, so you control exactly how much weight is being “pulled,” depending on how much you assist with the legs. The video says to start by using all arm strength, but because we’re using this as a beginner guide, I’ll ask the opposite of you—use more leg drive, than arm pull to build up muscular and tendon strength at this point. Progress slowly to using mostly arm pull strength.
Once you can do ten strict reps at this stage, go on to the next version.
3. Australian Pullups
The Australian pullup is a challenging variation that requires you to be angled under a bar, maintaining a straight body. Start by gripping a sturdy bar with an overhand grip, slightly wider than shoulder-width. Hang from the bar with your legs extended and your body forming a straight line. Pull your chest towards the bar, keeping your body straight. Slowly lower yourself back to the starting position. As you progress, lower the bar or position your feet further under the bar as a great progression for building strength and challenging your body.
You can progress to the next level once you can do ten strict repetitions.
4. Dead Hangs
The dead hang has numerous amazing benefits. It enhances grip strength, stretches tight shoulder muscles, improves shoulder mobility and flexibility, and reduces the risk of injury. Additionally, it can decompress the spine, alleviating back pain and promoting better posture. Watch the video for detailed instructions.
Once you can dead hang for 20 seconds, move on to the next exercise.
5. Scapular Pullups
Scapular pullups improve shoulder health, strengthen the rotator cuff muscles, reduce injury risk, enhance upper body strength, and improve posture.
Once you can do 10 strict scapular pull-ups, then advance to the next version.
6. Jackknife Pullup
You can use a barbell, TRX or other suspension system for this movement. Using an overhand grip, slightly wider than shoulder-width, hang from the bar, with feet on a bench or box. Now pull your body upwards, with your chest towards the bar. Lower yourself back to the starting position in a controlled manner. Benefits include enhanced core strength, improved grip strength and increased upper body strength. While you will need to hinge at the hips for this exercise, maintain tension in your core and legs. Avoid sagging!
Once you can do 8 strict jackknife pullups, advance to the next version.
7. Band Assisted Pullup
The benefits of the band-assisted pullup are progressive overload, improved form, and increased muscle activation. You might need two bands, depending on your strength level. If so, do these until you only need one band to give you enough assistance to pull yourself up. If you don’t have power bands, Amazon sells them. This is also the last step before you’re strong enough to do a full pullup.
Once you can perform 6-8 strict reps of these, move on to the full version.
8. Full Hanging Pullup
Now you’re ready for the full pullup. Most people are happy if they ever achieve one full pullup, and if that’s your goal, then perform it now and you’ve done well. If you want to progress a bit further, this video gives some good instructions.
I hope this tutorial helps you to get to your pullup goals, whether it’s one or ten. Work hard and consistently at it, and your goal will come to fruition. As always, leave a comment or like on the article if this benefits you.
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