I can never do a pull-up…..
I can never do a pull-up…………
Getting stronger takes time. It doesn’t happen in the snap of a finger.
If you’re a beginner to training and everything it’s a lot easier to gain strength because everything is new. But the more you advance the longer it takes to build up your strength.
But the thing about strength is that you can build it.
For instance two of the best and hardest body weight exercises out there are push-ups and pull-ups. These two are especially hard for women. Or so they have been told that these exercises should be harder; since women are supposedly weaker in the upper body.
Not really though.
All it really takes is some focused training.
Push-ups is something that we have done in our training programs since we started our training programs. It’s easy to implement. You don’t need any equipment or anything.
If somebody cannot do a push-up we have a series of regressions a person can do in order to move up to a full standard push-up.
But the most important thing is practice. Practicing perfect reps perfectly and consistently.
The same thing with the pull-up. The pull-up is basically the squat of the upper body. The squat is known as the King of all exercises. A lot of people consider it a ‘leg’ exercise. But the fact is its a whole body movement, especially as you move up in weight.
Same thing with the pull up. Although it’s not really a whole body exercise since the legs are out. But all of the major muscles of the upper body and being used.
We recently started adding pull-ups into the mix because we started introducing a fitness testing system known as FitRanX. For the past 6 or so years in our training program we’ve just relied on different types of rows, dead lifts and pulls to train the posterior upper body.
And there are a few regressions and progressions you can do to get to a full pull-up. Which I will discuss in a minute.
But first, back to practice. And the practice of strength.
You see everybody can get stronger and eventually do a perfect strict hanging pull-up.
However, if you start with the idea of ‘I’ve never been able to before, so I never will be able to now’ mindset then you are correct— you never will do a pull-up. Strength can be built around any type of body, but being a body weight exercise it makes it a lot easier to do the lower your body fat percentage is and the higher your lean body mass is; that is going to be related a lot to nutrition and the practice of strength and fitness: something that I discuss here in this post with our 3 phase testing.
Now the things you can do to build up. Down below is a series of videos to help you get to a full pull-up and beyond.
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