Beginners Pull-up - Basics

Pull-ups are one tough exercise but amazing strength and back developers. I personally have struggled to start with pull ups. So I am going to take you through the same techniques that I used to get me going. The same techniques can be used for developing Chin-ups and the neutral grip pullup.

Get it up!

1) Reach for the bar: Usually the first issue is reaching the bar with a comfortable grip. Get a block you can step on so that it elevates you to a comfortable height and take a firm and comfortable grip. Then kick the block away. You could also get a chair for assistance and have someone move it or kick it away.

2) Hang in there: Once you have a firm grip and you can ascertain your shoulder joints and girdle is stable and comfortable just hang from the bar. This will give you a feel and also an amazing body stretch. However,  your focus should be on getting the feel.

3) A little help from my friends: If you cant pull yourself up ask someone to push you up till your chin is over the bar and then have them let go of you. Hold yourself in that position.

Im up, now what?

These are options you could work with. All these worked for me.

1) Just stay there and hold yourself up for as long as you can. The isometric tension of this move starts to develop strength to actually graduate into the movement.

2) You could lower yourself REALLY slowly focusing on the Lats (back) muscle working. This is actually a kind of reverse action on the movement. You start from the top and end up 'pushing' yourself down.

Consistent Practice

This will have to be practiced consistently. When you can do 1 rep keep the progress building. After 2 or three days do 2 reps, then after another 2 or 3 days do 3 reps and so on.

Of course if you can do one perfect rep on your own go ahead and do it. Then you can get assistance on the following rep and practice.

Tips:

1) Lose body fat - If you are carrying excess body fat its definitely going to be more difficult to pull yourself up.

2) Grip - Your grip should be comfortable. It should not be too wide or too close. Find the distance that is right for you.

3) Rest periods are important- finish one rep and stop. Recover. Then do it again. The form is more important.

The focus should be on the lats. I would suggest before you pull yourself up mentally connect with your lats. If you have to get someone to tap your lats so you know where the muscle is activating from. Sometimes you might just pull with your hands. In the beginning stages this is ok but remember to come down working with your lats. The back is a muscle that cant be seen so it does require a lot of concentration.

Go ahead and give it a try. I would like to hear the results you made or even other suggestions to get a pull up going.

Courtesy: http://temple-of-fitness.blogspot.in/