Pull-ups for many people, women in particular, are a big challenge. A vast number of variables such as bodyweight, gender specific strength, grip strength and scapular stability concur in making this exercise tough.

 

In comparison to a squat, the bodyweight alone is already challenging when it comes to do pull-ups, and you cannot really modulate your bodyweight in the same way as you load and unload a bar.

 

For this reason, being able to control our bodyweight against gravity is also an important marker of strength and fitness as well as a big result for those who manage to achieve it.

 

Usually in the S&C world we consider the pull-up a movement from full elbow extension to chin over the bar. You can vary the width of the grip and palm position but still you’ll have extended elbows at the bottom and chin over the bar at the top.

 

The muscles that physically do the job are mainly Lats, Biceps and Pectoralis. A key role though, is played by those muscles that stabilise the scapula and humerus, allowing the 3 main motor muscles to pull in the right direction.

 

For this reason, pull-ups are a great exercise for any kind of sport that demand an exceptional scapula stability and rotator cuff strength such as tennis and martial arts.

 

Moreover, the lat connects the upper limbs with the lumbar spine playing an important role in core stabilization during tasks such as running and boxing.

 

So…How do you approach pull-ups ?

 

  • Adapt it

If you can’t do pull-ups use a rubber band or the “lat pulldown” to manage a minimum amount of reps.

  • Train them often

To improve any movement in the gym you must practice, often.

  • Train the movement, not the muscle

Stay at least 2 reps below the failure, but keep going for more than 5 sets.

  • Consistency is the key

Make sure you always use the proper technique for every rep. Elbows extended at the bottom, chin over the bar at the top.

  • Time your rest

Instinctively you would rest less at the beginning and too much at the end. But by timing your rest you ensure that you don’t under/overestimate.

  • Plan a progression and follow a program

Progressively increase the difficulty as you feel more familiar with the movement.

 

 

If you’d like to learn more form me then book a session, call 01732 451979.

Fran

 

p.s. Here’s one of my clients defying gravity with 2 pull-ups…