Pull Ups (Core Strength)

thetine713
thetine713 Posts: 1 Member
edited December 19 in Goal: Gaining Weight and Body Building
Sup everyone. I started going to the gym and eating the same meals daily for the past 2 months and have dropped around 20 lbs. Its cool and all, but I can’t do 2 pull ups. Any specific workouts or input would be much appreciated. It’s kinda my next goal lol.

Thanks,

Replies

  • Phirrgus
    Phirrgus Posts: 1,894 Member
    ^^^ Look up aussie and negative pull ups as well. They can go a good way towards strengthening the right muscles for you.
  • Keto_Vampire
    Keto_Vampire Posts: 1,670 Member
    Aussie pullup = inverted row; easy set up (smith machine, TRX, some dip stations, @ home with table & chair, etc.)
  • tinkerbellang83
    tinkerbellang83 Posts: 9,142 Member
    I was just doing some reading on this the other day for my own benefit so advanced disclaimer, I'm by no means an expert. Although my shoulders are quite strong my triceps and core are quite weak. Something I've discovered during some recent pole dancing classes.

    So I am starting to do exercises/yoga poses that focus more on these areas to build strength, I have also started doing timed dead hangs on the pull up bar, I've had to start with assist band, cos literally last about 2 seconds without it. Once I've mastered that without the band, I'll try again with assisted pull ups.
  • trochanter
    trochanter Posts: 76 Member
    http://scoobysworkshop.com/2011/09/10/how-to-do-your-first-pullup/
  • Phirrgus
    Phirrgus Posts: 1,894 Member
    tinkerbellang83 wrote: »
    I was just doing some reading on this the other day for my own benefit so advanced disclaimer, I'm by no means an expert. Although my shoulders are quite strong my triceps and core are quite weak. Something I've discovered during some recent pole dancing classes.

    So I am starting to do exercises/yoga poses that focus more on these areas to build strength, I have also started doing timed dead hangs on the pull up bar, I've had to start with assist band, cos literally last about 2 seconds without it. Once I've mastered that without the band, I'll try again with assisted pull ups.

    @tinkerbellang83 - I was literally shocked at my lack of grip strength when I began timed dead hangs. That's a great suggestion for this thread, not recommended enough in my opinion.
  • gradchica27
    gradchica27 Posts: 777 Member
    Megan Callaway’s Ultimate Pull-up program is awesome, or something similar
  • h7463
    h7463 Posts: 626 Member
    I recommend cable pulldowns as exercise to work up to pullups.

    I had never been able to do..or even try... any pullups or chinups until I managed a variety of cable pulldowns (lat, close grip, reverse grip...) with weights at about 80% of my bodyweight at the time. At this point, I decided one day to try a chinup, and before I knew it, I was looking across the bar...yay...
  • Silkysausage
    Silkysausage Posts: 502 Member
    Smith Machine inverted pull-ups have recently been advocated by Erin Stern, she moves the bar up from initial hip height to increase strength.
  • mbaker566
    mbaker566 Posts: 11,233 Member
    my students and i do negatives.
  • ExistingFish
    ExistingFish Posts: 1,259 Member
    Okay, I've done chin-ups several times and like one pull up recently. Things to help:

    You can do inverted rows, and lat pulldowns (I've always done kneeling). You can do chin ups or pull ups with a band. You can do negatives (pull up with a step or something, lower yourself slowly). You can start from standing (maybe on a step), or do a jump assist (jump halfway and use the jump to assist yourself to the bar) and combine with negative. You can use an assisted pull up machine.

    I'd try chin ups first, they are slightly easier because your biceps can help. I can do about 3 chin ups in a row from a dead hang, I can only do one pull up (so far).

    When I do lat pulldowns, I do with more than my bodyweight. I can do lat pulldowns with 20lbs over my bodyweight more times than I can chin up or pull up.

    This video helped me, it's calisthenics.
    https://youtu.be/tB3X4TjTIes
  • jasonpoihegatama
    jasonpoihegatama Posts: 496 Member
    Lat pulldown , use a band for assistance. jump to start and try and do one every time you go gym then to. It takes time you got to learn to crawl before you can walk
  • Keto_Vampire
    Keto_Vampire Posts: 1,670 Member
    Note: advantage using TRX or smith machine - one can adjust the angle to alter the intensity; more vertical = more difficult for inverted row/Aussie pullup, more horizontal = less difficult (can use for drop sets for more volume overall)
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