Goal: 1 pull up

I'd like to be able to do a pull up and have never been able to. Any ideas on what muscles or exercises to work on?

I'm really enjoying CrossFit and have been doing semi-supine ring pull ups.

Replies

  • badbcatha05
    badbcatha05 Posts: 200 Member
    When I was working on them I did negative pull ups and band assisted and eventually could do 2.
  • explosivedonut
    explosivedonut Posts: 419 Member
    Great article about how to do one here:

    http://www.nerdfitness.com/blog/2011/04/25/do-a-pull-up/

    Remember, if you are kipping, it doesn't count : )
  • No_Finish_Line
    No_Finish_Line Posts: 3,661 Member
    ^^ agree thats pretty much how you do it. there's really no short cut, nor really any comparable exercise that will help you get there. just got to keep going for it.
  • trishfit2014
    trishfit2014 Posts: 304 Member
    Negatives and flexed arm holds at the top. Also if you do not do them already, lat pull downs. Once you get the first rep, more come pretty easily.
  • VegasFit
    VegasFit Posts: 1,232 Member
    In the classes I take we used the straps at varying resistance to assist and that has really helped more than anything. Obviously, not a safe option unless you have someone to assist you. I use a pull up bar at home too. I am able to do 5 unassisted but my current goal is ten before the end of the year. I used to use the squat rack with my feet on the floor to pull myself up with the bar if that makes sense. Good luck.
  • AdobeTree
    AdobeTree Posts: 49 Member
    I have tried the resistance bands and negative pull but to no avail...I still can't. Negative pull up hurt because I just fall uncontrolled.
  • No_Finish_Line
    No_Finish_Line Posts: 3,661 Member
    I have tried the resistance bands and negative pull but to no avail...I still can't. Negative pull up hurt because I just fall uncontrolled.

    might be best to use a chair and support yourself with your legs to do negatives until you can do a more controlled negative.

    they are not easy. i think virtually everyone struggles with them. disagree that after the first one, more come easy lol. i suppose they do to a point but slows down very fast
  • VegasFit
    VegasFit Posts: 1,232 Member
    I have tried the resistance bands and negative pull but to no avail...I still can't. Negative pull up hurt because I just fall uncontrolled.

    I actually had to Google what a negative pull up was. I'm not familiar with that. And I'm not sure if I'm describing it correct but the strap wraps around the bar and your feet are in it. Pull up bands, I guess they are called. I can only speak to my gym but the thickest one there practically sling shots you up.

    I agree about the lat pull downs and just upper body strength improving over all and it will come.
  • ElliottTN
    ElliottTN Posts: 1,614 Member
    A good way to get going is to get a box (improvise a box of some sort like flipped over laundry bin etc.) and put it about a foot behind the pull-up bar.

    -Arms up on the pull-up bar and hang down.
    -ankles crossed and top of feet resting on the box.
    -try to do a pull-up, your legs can push off of the box just enough to get you up there for some reps.

    As you become stronger move the box a little further back. The further back the box goes, the less amount of work your legs can assist you with your pull-up until suddenly you don't need the box anymore.

    Once you can do at least one, start by doing your set without the box until you fail then add the box back in to finish your set.

    No other specific movement can mimic the muscles used in a pull-up the same way as an actual pull-up can even if it's an assisted one.

    Good luck.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Pullups happen when you keep at them. Start with an inverted on and as you get better use less modification. One key thing that many people try to do is doing pull up with their arms only. It takes practice, but learn to activate the muscles in your back to get it done. Try by keeping the elbows close to the body for more power.

    A.C.E. Certified Personal/Group FitnessTrainer
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