It matters very less whether you are a gym freak, or an avid crossfitter, or a more of a yoga supporter. Eventually, there’s this one set of common exercises that finds its place in all forms of exercise regimes— the pull up exercises.
At a differential ground, there are a few people who are able to perform a string of pull-ups sets at greater ease, while there’s this section who you can’t do a pull up yet.
Accordingly, in this article, we give a full set of tips and tricks about pull-up workout for beginners.
To begin with, pull-ups make you really feel like a badass after doing them—anybody that can do a pull-up set of 10 rounds is in pretty good shape.
To enumerate, the pull-up exercises—which looks oh-so-simple to execute—involves hanging from a bar with your hands and pulling your body over the bar.
Despite being hard to conquer, pull-up exercises benefits include strengthening of the shoulders or arms, which is quite different than other exercises that can be completed with just your body weight (like squats, lunges, and push-ups).
That’s part of the theory. On top of all of that, if you are unable to do one yet, how are you supposed to work on your pull-up exercises?
For instance, if you’re a 100 kg overweight aspirant, chances are most you would freak out while you take a look at the pull- up bar.
Despite, being one of the intimidating exercises, we can make small changes and improvements over time that will result in the ultimate goal.
The hack over here is to make the back exercises a priority. After warming up properly, your first exercise should always be the stuff that you want to work on the most – in this case, it’ll be your back.
The first step is to stand under the bar and grab it with both hands. If the pull-up bar is too tall for you to reach from the ground and you don’t feel comfortable jumping, stand on a bench or box so you can properly position your hands.
Your palms should be facing away from you with hands about shoulder-width apart, and your thumb should be wrapped around the underbelly of the bar (so that it almost meets the tips of your fingers).
How does it feel?
Most probably, your feet are no longer on the floor, bench, or box, and instead, are dangling mid-air or are behind you with knees bent.
Here, you want to engage your core (think about pulling your belly button into your spine). Pull your shoulders back (this is a subtle movement). All this “squeezing” will keep you from swinging around on the bar.
To start the actual upward movement (the “pull”), squeeze the bar with your hands, putting extra emphasis on screwing the outer-edge of your pinky into the bar—this will help properly engage your upper back.
Technically, a pull-up for beginners requires your chin to go over the bar. In case, you can’t pull your chin above the bar, try to resist the urge to strain your neck in an attempt to do so.
Finally, what goes up must come down. Keeping a tight grip on the bar, allow your arms to straighten until you’re back in the dead hang.
1. Monday – 3 sets of 8 reps of overhand bodyweight rows
2. Wednesday – 3 sets of 8 reps of underhand bodyweight rows (hands reversed)
3. Friday – 3 sets of 8 reps of overhand bodyweight rows
4. And then go underhand, overhand, underhand the following week)
As soon as you can complete all 3 sets of 8 reps, lower the bar! If you need to make the pull- upsets easier, bend your knees and put your feet flat on the ground. You can drop your hips too to make things easier.
In the foreground, this is obvious that the more you weigh, the more you have to lift in order to complete a pull-up. To get the full-fledged pull-up exercises benefits, practice is a must.
Very nice Dolla