How to Master the Pullup

[Spirit Unleashed]

copied from: http://deborahbaska.com/fitness-challen ... e-pull-up/
(pictures at the blog)
How to Master the Pull Up

How many can YOU do? Still trying to master the pull up? Here are some tips:At Home Chin Ups

Complete each move below two to three times a week until it feels easy, then progress to the next.

1. Semi-hang: Simply hang straight-armed from the pull-up bar with your hands shoulder-width apart, palms facing forward and feet just barely off the floor. Build up to where you can hold the bar for 30 seconds, then rest 60 to 90 seconds. Do three reps.

2. Flexed-arm hang: Stand on a bench so that your chin is just above the bar; grasp the bar with your palms facing forward, hands slightly wider than shoulder-width apart, elbows bent by sides. Step off the bench and hold 30 seconds; rest 60 to 90 seconds. Do three reps. MAKE IT EASIER: Grasp the bar chin-up style, your hands shoulder-width apart and palms facing you.

3. Negative pull-up: Beginning in the same start position as in move two, step off the bench and slowly lower yourself on a count of six until your arms are fully extended. Step back up on the bench; repeat. Work up to six reps.

4. Baby pull-up: Beginning in the same start position as in move two, this time step off the bench and lower your chin two inches below the bar, then pull yourself back up. Repeat once, then step back up on the bench to rest. Do four reps.

5. Assisted pull-up: Standing on the floor, have a workout buddy lift you up to the bar to get into start position and provide a boost on each upward pull.

If you are working on this at home, you can get a door frame pull up bar (as I’m using in the picture). You can also use a pull-up assist strap (in step 5) if you don’t have yourself a workout buddy! No Excuses! Right! Good Luck!

- See more at: http://deborahbaska.com/fitness-challen ... hq3AN.dpuf

[La]

Good tips! I might have to try this as part of my post-Toad recovery/workout regime!

[QuickChick]

These are great tips! Even when I was doing a lot of weight lifting, the most I've ever been able to do is 3! For some reason, they are really, really difficult for me. Pushups I can do- I can pretty much always do 25-30 (well maybe not now haha) and have been able to do 60 when I was strong. Planks too... but pullups are my nemesis! After the baby I'm going to get myself back in shape... I'll start working on these again!

[daddy_runner]

When I rock climbed, I used to do sets with an extra 60lb hanging from my belt. Now, I'd be lucky to do 1 with just my body weight.

[dgrant]

Totally agree that pullups are among the best compound exercises out there, but not so sure about those tips. Tips #1 and #2 - isometric exercises - won't build pullup strength whatsoever. Isometric exercises only build strength at that very specific position/angle. They're not very effective, but are better than nothing for people with compromised joint mobility. (Rehab, etc...) Tip #4 is a recipe for injury... bearing your full bodyweight over a super-shortened range of motion. Yikes, you won't do many of those without developing shoulder problems.

If you can't do full pullups yet, the best plan is to do other exercises to strengthen your lats, traps, deltoids and forearms to get to the point where you can do full pullups (assisted or unassisted) and then go from there.

[daddy_runner]

The training gym I went to (Vertical Adventures, for the Winnipegers here) had a chin-up station where you could clip weights attached to pulleys to assist you if you were unable to do full pull-ups. It helped me out a lot when I started.

[trixiee]

Good. I'll just keep doing the assisted pullups, and work on all the other stuff to build strength in my lats, traps, deltoids and forearms!