Learn to do pull ups: The pull-up, for many novice athletes, is high on their list of goals. And that’s a good thing because pulling yourself up builds a tremendous amount of strength. It is indeed one of the key movements in calisthenics. And even though the pull-up is not an easy exercise, with the right training, almost anyone can learn it.
What is a Pull up?
Which muscles do you use during the pull-up?
What does a proper pull-up look like?
Learn to do pull ups in 4 steps
Step 1: Building Grip Strength with the Dead Hang
Step 2: SCAPULA PULL-UPS / ACTIVE HANG
Step 3: Building Pull-Up Strength
#1: Eccentric Pull-Up
#2: Assisted pull-ups
The best way to train assisted pull-ups is by using elastic/resistance bands.
The biggest advantage is that these bands come in various strengths. In the beginning, you’ll need a strong band (with high resistance) to assist you in coming up. However, as you train assisted pull-ups more frequently, you’ll need to exchange the strong band for a lighter one. This way, your body gradually gets used to the pulling motion until you no longer need the band.
For assisted pull-ups, aim for 4 sets of 4 to 6 reps. When you complete all 4 sets with 6 reps, it’s time to switch to a lighter band.
Step 4: Increasing the Number of Pull-Ups
Common beginner mistakes
#1 Use of Momentum
#2 Lack of Full Range of Motion
#3 Insufficient Rest
What after you learn to do pull ups?
Learn to do Pull up progressions
There are many different variations of the pull-up. Below are some listed from easy to difficult:
- Eccentric pull-ups
- Bodyweight pull-ups
- Wide grip pull-ups
- L-sit pull-ups
- Typewriter pull-ups
- Dynamic pull-ups
- One-arm pull-ups