Pull ups are some of the greatest yet most feared exercises. For many people it's a humbling experience. You stare at the bar, knowing that you should be able to crank out at least a dozen or more. Grip the bar, muscles ready to crank out the exercise, but to no avail. You get maybe 2 pull ups. At this point, most people give up on pull ups and walk away discouraged.
However, there is hope! When I started working out many moons ago I was a blobsquatch. I couldn't pick myself up 2 inches and could barely hang on to the bar for a few moments. I was humbled and pissed. At 30 years old, I should be able to do pull ups, but, no.
I was determined to get atleast 5 pull-ups. So how do you go from zero to hero?
1. Austrailian pull ups
This type of pull-up allows you to mimic a strict pull up, while building strength and form.
Spend 30 minutes two times a week working on these pull-ups. Don't be discouraged if you can only manage 2 or 3 pull-ups at a time. It's a progression, and will take time. Be patient. Do a few reps, take a break for a minute, crank out a few more. Reps, reps, reps.
2. Pull-up assist bands
Pull-up assist bands are the next step in your progression. These can be purchased at Walmart or Amazon. It's well worth the investment. These bands come in various resistance and will help you get stronger as you progress through he exercise.
As with Austrailian pull-ups the same methodology applies to the bands. Start with 3-4 reps at a time, take a break, crank out some more. Don't be afraid to change your grips to wide or close.
3. Remove the bands
After a few weeks with the bands, you are ready to remove bands and go full force into the pull ups. Again, start with 2-3 and take a break and hit a few more. You will fatigue quickly, and that's okay. Get the bands and finish your set.
What muscles benefit from pull-ups?
Not only will you look amazing, but you will build incredible strength. Don't fear pull ups, dive in and get started!
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