No move demonstrates strength quite like pull-ups, but, at the same time, no move is as daunting as the pull-up either.
With our help, you can learn how to perform pull-ups like a pro, and it doesn’t matter whether you can’t currently manage one or if you can do a couple but want to be able to do 10 strict pull-ups in a row; we can teach you how to perform the ultimate bodyweight strength move properly.
Found your pull up bar to hang from? Get ready to learn everything you could possibly want to know about pull-ups: from what a perfect pull-up looks like, to the muscles you’ll be developing while performing them, to how to scale the move so anyone can do it.
Let’s break this down. The pull-up predominantly uses muscles in your back, shoulders and your biceps. You’ll also be using your abs to keep your lower body locked in place as you perform the move. Remember this: as you’re doing the pull-up, all of these muscle groups should be engaged.
The Perfect Pull-up
· Hang off the bar completely straight in a dead hang.
· Next tighten your abs and get into the hollow position.
· Un-shrug your shoulders.
· Pull your elbows down until your chest touches the bar.
· Lower back down, under control and in the hollow position.
· Relax, before getting back into hollow position and repeating the process.
How to Scale the Pull-up so Anyone Can Do It
If you’re not ready to complete strict pull-ups just yet, scale the exercise back and have a go at some of these simpler movements that will get your body ready to do the move.
If you can grip the bar and hold onto it, then the next thing is seeing if you can actually support your weight from the top down.
What we prescribe for people is to stand underneath the bar, jump up and then lower yourself slowly to the point where you can actually have straight arms and your feet off the floor, so you'd be hanging off the bar with your feet off the floor at the bottom of the pull-up.
How to Go from One Pull-up to Ten
Ok, so you’ve worked through dead hangs and negatives and now you’re ready to do the real thing, but don’t worry, no one is expecting you to be able to crack out 10 strict pull-ups on day one. The next stage of your education is to try our progression workout, which at the beginning at least only requires you to be able to do one pull-up.
Pull-Up Progression Workout
For the first stage of this workout all you have to do is six sets of one pull-up with a 30 second to a minute rest in between.
· Do that three times a week.
· The following week for the first set, do two pull-ups. Do one pull-up for the following five sets.
· Next week do two pull-ups for the first two sets. Do one pull-up for the following four sets.
· Each week add on another rep, until you’re able to do three, then four, then five pull-ups.