How To Do A Pull Up

Pull ups are one of the most challenging exercises you can choose to do. There are many people who cannot do any at all, and even more people who can only do a few at a time. There is even a segment of people who have never attempted a pull up because of the difficulty of the exercise.

Whatever category you fit into, this article on how to do a pull up will definitely help you out.

How To Do A Pull Up

It’s time to get ready to perform the pull up. Grab your pull up bar with an overhand grip. The grip must be overhand or the exercise becomes a chin up—this is still a great exercise, but it changes the emphasis slightly.

Next, bring your feet off of the ground. It is usually preferred to bend the knees and tuck the feet.

Now, all you have to do is pull yourself up until your chin clears the bar, or as high as you are able to. When returning yourself to the starting position, be sure to lower yourself under control to avoid injury and work the muscles harder.

Pull Up Video

Here is an excellent video sharing the technique of the pull up for all of you visual learners out there.

Fast Tube by Casper

Beginner Pull Up Program

 Perhaps you can’t do a pull up right now, or perhaps you can only do one or two. If that is the case, then this little program is for you. The program should be done on Monday, Wednesday, and Friday.

Monday: On Monday, you will be performing full pull ups. This is the day you will be at your best, because you will be rested from the weeked and ready to go.

Simply do as many pull ups as you can do, and perform 10 sets. That means if you can do one set of 2 pull ups, you will be performing 20 total pull ups in the workout.

If you cannot perform any on your own, then you will need a chair to assist you. Make sure it is not a chair with wheels! All you have to do is place one foot on the chair, and use that leg to assist you in your pull up. With this assistance, you will be able to do several. Try to assist yourself as little as possible. Perform 10 sets.

Lastly, rest only 45-60 seconds in between each set.

Wednesday: On Wednesday, you will not be performing pull ups at all. Instead, you will do chin ups, which is performed the exact same way as a pull up, except with an underhand grip.

This will allow your biceps to assist more, which will help you perform more. Perform 5 sets of as many as you can.

Friday: On Friday, you again will not be doing any actual pull ups. Instead, you will be performing a hang.

Grab your  bar just as you would for a pull up, jump up, and get your chin over the bar. Hold yourself there, with your feet off the ground, and your chin over the bar, for as long as you can.

The goal here is to perform 8 sets of 60 second holds each. Don’t worry if you can’t get the full 60 seconds—just hold on as long as you can for 8 sets, and work up to 60 seconds.

That’s the whole program! Within 4-6 weeks, the amount of pull ups you can perform on your own will at least double!

Pull Ups Are Worth The Effort!

Yes, they are tough! But with enough dilligence and effort, pull ups will make you much stronger very quickly.

They will carve out a great looking back, and add definition to your arms, and even your abs!

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