The pull-up, few exercises have had more written about it, fewer still command the awe of its harder brethren or those who master the higher ends of its reps. An exercise so taxing, that even women, who go through the pain of birth giving, shudder to think about it, and many a physical-man works its way around it.
Getting real, there are probably very few exercises that command the respect of the pull-up. And with good reason: it’s one of the more complete exercises for the upper body. As Dan John said, he’s yet to see someone who can effectively do 20 pull-ups who cannot blast through any core challenge. I’ve even heard it named “the upper body squat”.
The only drawback with the pull-up is that, achieving only one may be deemed as an unfathomable challenge. But it is a beast you must master. So, here are 10 pull-ups variations that will teach you how to do a pull up. Bear in mind that all of these will take time.
How to do a pull up: Progressions
Step 1: Vertical pulls and hangs
Vertical pulls: This is a beautiful exercise that will teach you how to pull with your back, if you do it correctly. To start grab onto a sturdy vertical structure (pole, doors, doorframe, ledge), your hands should be at shoulder level. Place your feed level (or as level as they can) with your hands. Shift your bodyweight slightly back, extending your arms until they are straight. From here pull yourself back to starting position. Remember to pull your shoulder blades together and pull with your back (not your arms!).
This wiill start building your strength in your whole back and arms. Photo taken from videos of Francesco Vaccaro of Dragon flow yoga
Hang: just as the name implies, grab onto a pull-up bar and hang for time. Keep your shoulder blades together. Aim for a minute or so. Prepare for sore forearms
Practice. You may feel a slight discomfort on your hands. That means your getting stronger.
Step 2: Australian pull-ups and pull-up holds
These exercises will keep you a longer time than you’ll wish. But they’re solid and great to build a base of strength in your pulling.
Pull-up Holds: find a bar and jump to the top of the pull-up position and hold it. Aim for a whole minute (it’s longer than you imagine).
When you think you’re done, hold for a bit longer.
Australian pull-ups: find a bar or a sturdy surface about hip high. Lay yourself under it and grab it with your arms (they should be straight and shoulder width at least). Now, keeping your straight body pull yourself up until your chest touches the bar/edge of the surface. Hold it for a second and gently straighten your arms. Repeat.
Another from Francesco Vaccaro from Dragon Flow Yoga
Step 3: Assisted pull-ups and pull-up negatives
Pull-up negatives: this one should get you there on its own. Jump up to the top of the pull-up position and straighten your arms slowly (and by slowly I mean snail pace). Try to do it for 4-8 seconds.
Feel that stretch!
Assisted pull-ups (called jackknife pull-ups in Convict Conditioning): Grab onto the pull-up bar and find something to hold your feet at hip height. From that awkward position, pull yourself up until your chin clears the bar. This position will help you use some leg strength to aid you in the movement.
Use your legs less and less as you get stronger. Eventually you won’t need them at all.
Step 4: The pull-up
Grab onto the bar with straight arms and pull yourself up until your chin clears the bar, pause, and straighten yourself back. Now practice, a lot.
Remember to keep practicing. Now hang and give me 10!
There, you’ve made it. Congratulations! Feel awesome; you’re now in the top half of the world. Now work on your pull-ups as often and fresh as possible and you’ll be pulling double digits in no time!
And that’s how to do a pull up from zero to hero. In a couple of weeks I’ll be posting on going beyond the pull-up to harder variations. Right now, if pull-ups feel too easy, add weight.
Motus Virtute