Hmm…I should try these tips with my dad’s pull-up bar in his man-cave. - TammyHOW TO MASTER THE PERFECT PULL-UP!
One of the most valuable body weight exercises is the pull up. It targets the back muscles effectively, but should be performed without compromising the shoulder. There are about 10 different pull up variations, but of course, you should be able to do a standard pull up first before you try other variations.
The pictures above are my form for pull-ups!
How to improve your Pull-up:
Figure out how many reps you fail at each set out of 5. Calculate the average rep of every set, then stick with the same reps and sets for at least 3-6 weeks depending on your program. Your body will be adapted into the reps for that period, then you will be able to increase a couple more reps with same sets for the same methods to reach your rep goals. Do this every two days, or do it as part of your upper body warm up workout.
- Squeeze The Bar. And put the bar close to your fingers, not in the palm of your hand. It minimize callus formation.
- Breathe at The Bottom. It’s easier to breathe at the bottom. Take a big breath before pulling yourself up.
- Chest Up. Don’t let your shoulders go forward: it’s unhealthy for your shoulders. Lead with your chest up & keep your shoulders back.
- Look Up. Never look down during Pull-ups & Chin-ups. Look at the bar. Look where you’re pulling yourself up to.
- Pull-up & Chin-up Technique. Start each rep from a dead hang with straight elbows. Clear the bar with your chin on every rep.
- Elbows to The Floor. Drive with your elbows to the floor. This involves your stronger back muscles more.
- Bend Your Legs. And cross your feet. Letting your legs hang means less strength in my experience. Squeeze your glutes on the way up.
Alerio.
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no thinspo, NO BODY SHAMING.
positive fitspo of people of all shapes and sizes.
whatever your goal, whatever your body type, you'll find nothing but positive encouragement here.
want to be a contributor? we accept people of all experience levels, as long as you're willing to commit to posting! go here if you're interested!
Contact - feministfitness@gmail.com
February202012
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