Pull ups
OGBrojas
Posts: 20 Member
I want to learn to do a dead hang pull up, what is the fastest way to develop those muscles?
Any advice would be greatly appreciated.
Any advice would be greatly appreciated.
2
Replies
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Lots of practice, doing negatives, banded... also work on chin-ups first (which I find easier than pull-ups).
This article by Bret Contreras might help: https://bretcontreras.com/want-chin-15-tips-improve-chinning-progress/1 -
I just practiced pull-ups. On the assisted machine and negatives on the pull-up bar.1
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Resistance bands and / or just negative pull-ups for as long as required to progress.0
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How long did you do the Negatives? And how many?quiksylver296 wrote: »I just practiced pull-ups. On the assisted machine and negatives on the pull-up bar.
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GHow long did you do the Negatives? And how many?quiksylver296 wrote: »I just practiced pull-ups. On the assisted machine and negatives on the pull-up bar.
Generally 3-5 seconds0 -
I have a doorway bar at home so I could always do a few no problem but when they became part of a class I was taking where we worked on them a couple times a week with bands of varying levels that is where I saw the most improvement. I personally wouldn't attempt band pull ups without assistance of someone to get you in and out, but that's just my opinion.1
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How long did you do the Negatives? And how many?quiksylver296 wrote: »I just practiced pull-ups. On the assisted machine and negatives on the pull-up bar.
As slow as possible controlled to the bottom and as many as you can
Next time try to beat it
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How long if I work hard should I be able to do one?0
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http://scoobysworkshop.com/pullups-for-total-beginners/
That's the best beginner pullup article I've seen. Do those steps and you'll get there for sure1 -
I was just laughing at myself yesterday. I can do chin ups just fine, but have always struggled with pullups. I was doing assisted pull ups on the machine yesterday and had it set at 40lbs. I was struggling, but making it and it felt like the pad wasn't really touching my knees. So I thought...I bet I could do an unassisted one. Nope!!!0
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If you can do close grip chin ups underhand grip, stay close grip but switch to overhand grip.
Build these up then widen your grip a bit, keep building and widening until you are doing proper wide grip pull-ups.1 -
I spent a year (yup) getting to a dead hang pull up. I can now do 2. They're not pretty or smooth, but I can do them. I learnt through doing negatives but that only helped me from standing, I finally got the dead hang through pole ! I have a doorway bar at home so just do one each time I go past!2
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What helped you the most? And what workouts did you do to learn the first year?I spent a year (yup) getting to a dead hang pull up. I can now do 2. They're not pretty or smooth, but I can do them. I learnt through doing negatives but that only helped me from standing, I finally got the dead hang through pole ! I have a doorway bar at home so just do one each time I go past!
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Technique is important too. Don't wrap your thumbs around the bar, so you can focus on using your back. Keep your core tight. That's an awesome goal. Good luck!0
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I love pull-ups! I do them on a spinning pole and that way they're way more fun. If you can't do one start by jumping and lowering yourself slowly.. that's the way I managed to get to where I am today
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Lat-pull down machine helped me get there. One day it was broken and all weights were engaged - and to my surprise I could pull 220 pounds - went straight to the chin up bar and surprised myself.
Also doing assisted pull-ups (put toe on stool and only help as much as you need to get up there - like with P90X)0 -
What helped you the most? And what workouts did you do to learn the first year?I spent a year (yup) getting to a dead hang pull up. I can now do 2. They're not pretty or smooth, but I can do them. I learnt through doing negatives but that only helped me from standing, I finally got the dead hang through pole ! I have a doorway bar at home so just do one each time I go past!
Negatives helped the most, along with push ups and dips to help my upper strength. And literally having it at home helped massively, repetition to learn muscle memory!1 -
Oh and handstands / forearm stands too x1
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Get a bar at home in a place where you'll use it - mine is in kitchen so every time kettle is boiling I can pull up, it's also at boron of stairs so everytime I go up or down I have to do a pull up.
It's a long term goal but you'll get there, and boy does it feel good when you do!
Also, chin ups, negatives, lat pull downs, overhead press and handstands!0 -
How would I practice handstands?BalletAndBarbells wrote: »Get a bar at home in a place where you'll use it - mine is in kitchen so every time kettle is boiling I can pull up, it's also at boron of stairs so everytime I go up or down I have to do a pull up.
It's a long term goal but you'll get there, and boy does it feel good when you do!
Also, chin ups, negatives, lat pull downs, overhead press and handstands!
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https://youtu.be/RAO7OG077Ac
Give this a watch - it's a great way to get to handstand push ups! I practice against a wall in my spare room!0 -
This is what I use to train friends to do pull ups: http://www.wimble.com/how-to-do-a-pull-up/0
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