Pull-ups are commonly referred to as one the most important functional upper body exercises and an essential component to a well-rounded workout program. Performing pull-ups, however, can be challenging without the proper form, body function or muscular strength and coordination. Following specific teaching techniques and performing various strength training exercises can help you improve and get better at pull-ups.
Technique
Step 1
Grip the pull-up bar. You can grip the bar underhand, overhand, alternating, wide or narrow depending on your personal interest. Mix it up to find the grip that feels comfortable.
Step 2
Hang from the pull-up bar with your arms and elbows extended. This is the starting and stopping point for every pull-up repetition.
Step 3
Swing through your shoulders. This creates momentum that allows a hip drive to initiate the upward movement while the upper body and back muscles pull your body above the bar.
Step 4
Breathe properly through the entire range of motion. Synchronize your breathing by exhaling on the upward movement and inhaling on the downward movement.
Step 5
Pull on the bar until your chin is above the bar. This marks the top of the pull-up.
Increase Strength
Step 1
Practice pull-up variations. Incorporating scaled pull-up variations into your workout routine allows you to learn the basic techniques and body movements while increasing pull-up strength.
Step 2
Perform pull-up negatives. Negatives are half pull-ups that start with your chin above the bar as you slowly lower yourself until your arms are extended.
Step 3
Perform assisted pull-ups with resistance bands. The resistance bands act like big rubber bands to assist you during the upward movement of the pull-up. Adjust the overall strength of the resistance band to match you current strength level and pull-up ability.
Step 4
Set a goal for repetitions. Start with 30 and slowly progress to 40, 50 and 60. Complete the repetition goal using the fewest number of sets as possible.
Step 5
Train with supplementary lifts. The best functional exercises include push-ups, presses, Olympic lifts and kettlebell swings. These exercises will build your strength and function in the forearms, arms, back and core to improve your pull-ups.
Tips and Warnings
- Consistently train pull-ups three to five times per week. Incorporate pull-up practice into every warm-up routine. Consult a fitness trainer for personalized advice on how to get better at pull-ups.
- Always consult a doctor before starting any exercise program.
Things You'll Need
- Pull-up bar
- Resistance bands
- Strength training equipment
References
- Military Fitness Center: Tips For Better Pull-ups; Stew Smith
- Relative Strength Advantage: How To Get Insanely Good at Chin-ups and Pull-ups
- Freedomfly.net: Pull Ups Strategies For Getting More Reps
- Strong Lifts: 10 Ways To Get Stronger at Pull-ups Fast
- CrossFit Journal: Pull-ups
- CrossFfit Virtuosity: 10 Ways to Perfect Pullups
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