Having trouble mastering the pull up? Here are 3 tips to help improve your numbers.
Break the bar By using a firm grip to make the action of bending the bar. You won’t, but this will make sure you’re more inclined to use the right musculature.
Squeeze your butt and brace your stomach By activating your glutes and core your lats will be utilized more effectively, your core will get stronger, and you will conserve energy.
Elbow to ribs Starting from a dead hang position, bring your elbow to your ribs to complete the pull up; keeping in mind the tips above.
Getting Stronger
- To increase your strength and reps, stick to a 5×5 program for pull ups. Do 90% (see link below for details) of your 1 rep max 5 times, for 5 sets.
- Do the same as above with deadlifts a couple days later. Deadlifts will not only help increase your testosterone, but it will also strengthen your shoulders, lats, and grip.
- Work on “Farmer walks” until failure to increase your grip strength.
Click here to predict what 90% of your 1 rep max weight for pull up and dead lifts. Here is an example: If you weigh 200 lbs and can do 3 pull ups, then use an assisted pull up to deduct 10 lbs. If you do 10 reps of body weight pull ups, you would add 40 lbs via dumb bell or weight belt.
Like what you’ve read? Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015. Kyle’s Health & Fitness posts.
Kyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.
BosGuy 