Ladies & Pull-Ups

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  • meperry74
    meperry74 Posts: 21 Member
    bump for later
  • bumblebums
    bumblebums Posts: 2,181 Member
    interveted rows
    lat pull down
    cable row
    regular weighted row
    chair/step risers
    bands

    lastely at all cost- avoid if you can- assisted pull up but use it if you must.

    I would recommend having someone stand behind you with your arms up and bent at 90* palms forward- fingers to the ceiling.

    have them put their hands UNDER your elbows and resist you pushing your elbows down. It will help with identifying those muscles needed for pull ups.

    One of the biggest things with women and pull ups- isn't a lack of strength (that obviously doesn't help) but they just do not USE those muscles often/well and they have a hard time identifying which exact back muscles to use- and it's really hard to do an exercise - fi you don't know which muscles or can't identify which muscles to use.

    does this make anyone else scratch thier heads?

    I don't understand this, either, especially the bolded part. It is certainly not necessary to do any of this to master pull-ups and chin-ups. There are many ways to get there, and what works for one person may not work for someone else. This is why I included multiple links to different methods of training the pull-up.
  • MinMin97
    MinMin97 Posts: 2,674 Member
    I am using an assisted pull-up machine for practice.
    This! Allows me to make the full range of motion, gaining strength and flexibility at the same time.
  • etoiles_argentees
    etoiles_argentees Posts: 2,827 Member
    Not sure if this is helpful, but I like climbing trees and the jungle gyms at parks. :)
  • No_Finish_Line
    No_Finish_Line Posts: 3,661 Member

    I don't understand this, either, especially the bolded part. It is certainly not necessary to do any of this to master pull-ups and chin-ups. There are many ways to get there, and what works for one person may not work for someone else. This is why I included multiple links to different methods of training the pull-up.

    its a good way to get the feel down for ideally what it should feel like.

    but i've got to think that few, if any, people can go right from this to doing pull ups with out a few steps inbetween that have been described here in other posts.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    http://eserv.co.uk/irl2/how-to-do-a-pull-up/
  • caseythirteen
    caseythirteen Posts: 956 Member
    and elbows at 90 degrees would put me at or below eye level with the bar... i've got another few inches to go before i'd say i've reached the top of the movement.
    Agreed. Isn't the point to come all the way up and have your chin above the bar? That puts my elbows at much less than 90 degrees.
  • Juniper3411
    Juniper3411 Posts: 167 Member
    This is totally one of my fitness goals as well! My arms/shoulders/upper body is just not strong enough to lift my 155 pound body :) Funny thing is, even when I was in the best shape of my life I STILL couldn't do one!

    I will definitely look in to some of these suggestions. One of these days!!!
  • etoiles_argentees
    etoiles_argentees Posts: 2,827 Member
    Nope. This actually makes complete sense to me. I think part of the reason I'm not doing a pull-up yet is because I'm doing assisted pull-ups and because I don't know which muscles to engage to do a proper pull-up.

    well, personally i think the assisted pull ups are the way to go, but if you don't know what if feels like to squeeze your lat, then i suppose thats a good place to start too.

    i'm talking specifically about the elbows part... i don't see how they could go down seeing as how its attached to your arm gripping the bar. maybe i'm just reading it wrong.


    assisted pull ups are pretty much the most worthless way to train a pull up EVER.


    Can you do a pull up (not being sarcastic here- legitimately asking)

    If so put your arms up as if you were going to do a pull up- or a lat pull down- so reach up and contract your back down and do an imaginary pull up/lat pull down.

    Now when you finish- your elbows should be about shoulder height... and your back should be contracted.

    Many people CAN"T DO THAT properly.

    To help- the position would be at that finish point- with your elbows at shoulder height- and your palms forward... fingers up (like if you were doing a pull up/lat pull down and you were at the top of the bar)... imagine (or get someone to actually help) someone resisting your elbows as you push downwards with them )they would be resisting in the UP direction).

    It generates the same exact feeling.. it helps wake up/ID those muscles- not just the upper lats/rhomboids- but all the way down the sides into the transverse obliques.

    Is that helpful? maybe yes no... I can take pictures later if you need to.

    yes, I can do pull ups "properly". I just chose to have fun when "working out". Whether it's windshield wipers or handstands, I don't consider it a chore. Just playing. :)
  • JoRocka
    JoRocka Posts: 17,525 Member

    I don't understand this, either, especially the bolded part. It is certainly not necessary to do any of this to master pull-ups and chin-ups. There are many ways to get there, and what works for one person may not work for someone else. This is why I included multiple links to different methods of training the pull-up.

    no where did I say it was a way to actually DO pull ups- having someone resist your elbows (youre elbows are pushing down) isn't going to get you strong enough.

    I agree- there are many steps for strengthening- between making the muscles/brain aware to actually DOING a pull up- many steps. Much strengthening needs to be done.

    It's simple a way for people who don't grasp which muscles to use- to FEEL the muscles they need to use. It's just a technique to show you "hey- this is what you need to feel" all it does is stimulate the same muscles in the same way so you can become enlightened to which muscles you need to engage.

    It has literally NOTHING to do with the range of motion- or the physical process- where you start or finish- how deep to the bar you get- or if it's making you stronger.

    It's simple for sensation awareness. Don't over complicate a simple exercise for muscle awareness. :D

    Agreed. Isn't the point to come all the way up and have your chin above the bar? That puts my elbows at much less than 90 degrees
    sigh- again this has NOTHING to do with range of motion. not a single thing- its simple to bring your brain to the muscles required to DO a physical pull up.

    Women in particular are bad at pulling with the wrong muscles.... they have no idea how to get deep into the back to use them.

    And for the record- yes I can do pull ups... many of them. and well. and sometimes with extra weight ;) I <3 pull ups very much.
  • Absonthebrain
    Absonthebrain Posts: 587 Member
    Negative pull-ups (as opposed to assisted) will help you reach your goal faster.

    ^^^and also pushups will help body upper body to support your weight. Its orked for Me, im at 11 pullups :)
  • byHISstrength
    byHISstrength Posts: 984 Member
    Bump
  • suska007
    suska007 Posts: 20 Member
    http://www.lovingfit.com/fitness/learning-pull-ups/
  • sharonfoustmills
    sharonfoustmills Posts: 519 Member
    I couldn't even do them in high school when I was thin and healthy! I do a modified version of them on the total gym though. I don't see me every actually doing it the old fashioned way.
  • jaygreen55
    jaygreen55 Posts: 315 Member
    From the NY Times:

    http://well.blogs.nytimes.com/2012/10/25/why-women-cant-do-pull-ups/?_r=0
  • JoRocka
    JoRocka Posts: 17,525 Member
    From the NY Times:

    http://well.blogs.nytimes.com/2012/10/25/why-women-cant-do-pull-ups/?_r=0

    good god please link the cross fit response to that... it's wildly amusing.

    who ever wrote that article is an idiot- I've been doing pull ups for years.

    or I guess what I **thought** were pull ups. maybe I should quit... even though now I'm up to doing sets of weighted pull ups- or faux pull ups.
  • mdn15
    mdn15 Posts: 145
    I went from 0 pull up to 20 pull ups (from dead hang).

    Pull ups are meant to engage in the back muscles. So do some lifting that will strengthen you back. Row, Lat pull downs, etc. With lat pull downs attempt to pull down a weight greater than what your weigh. I have don't use the assisted pull up machine.

    I also made sure i had the proper from. Hold in your core. have the proper grip (fingers above the bar and thumb touching the middle and pointer finger). Engage your back muscles and not your shoulders.

    Good luck.
  • No_Finish_Line
    No_Finish_Line Posts: 3,661 Member
    impressed with 20 pullups.

    your saying you did not use an assist machine?
  • bluelena
    bluelena Posts: 304 Member
    Bump!
  • RawMomma10
    RawMomma10 Posts: 89 Member
    Im sure this has been stated already... but just in case it hasnt... PUSH UPS..

    My teens are in state champ cheer/football... and both their coaches make them do pushups every day.... start with girlie and progress to big boy.... when you have mastered the push up and can easily do 15-20.... then you should be able to start working on your pull ups... you should be able to lift your body weight at that point and do at least 2-5 pull ups.. :) From there its practice makes perfect.. :) LOL
  • bumblebums
    bumblebums Posts: 2,181 Member
    Im sure this has been stated already... but just in case it hasnt... PUSH UPS..

    My teens are in state champ cheer/football... and both their coaches make them do pushups every day.... start with girlie and progress to big boy.... when you have mastered the push up and can easily do 15-20.... then you should be able to start working on your pull ups... you should be able to lift your body weight at that point and do at least 2-5 pull ups.. :) From there its practice makes perfect.. :) LOL

    LOL indeed--12-20 push-ups gives you the ability to do at least 2-5 pull ups? I am guessing you are not speaking from experience.

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