Going from zero pull-ups to that perfect pull-up is one of the best feelings you can get from working out. It shows that you are strong for your size. You cannot fake a pull-up like you can with some machines at the gym.
For a lot of people looking up at a pull-up bar is scary. If you cannot do a pull-up you might feel like you are stuck on the ground.. The truth is, you can get your first pull-up even if you are starting from scratch right now. The biggest mistake people make is trying to do a pull-up without practicing
To get your pull-up you need to practice in the right order and have a plan. You need to get good at the movement and build the kind of strength. Lets break down how you can get your pull-up from the beginning without any special equipment.
Why Pull-Ups Are So Hard?
Before we start it helps to know why pull-ups are so tough. A pull-up is not an arm exercise. It uses a lot of muscles in your back, arms and core.
Many people fail to get their pull-up because of a few common mistakes:
1.Your grip is not strong enough. If you cannot hold your weight for at least 30 seconds your body will not let you do a pull-up.
2.You do not use your shoulder blades. The pull-up starts with your shoulder blades. If you do not know how to move them you will only use your arms. They are not strong enough.
3. You do not practice the exercises. Doing lat pulldowns at the gym is good for your back. It is not the same as a pull-up. You need to practice exercises that work your core and use your weight.
To fix these problems we need a plan that helps you get from where you’re now to doing a pull-up.
Step One: Start With Pulling Exercises
You need to start with exercises that help you pull.
Begin with rows. You can do these with a barbell, a suspension trainer or even a table at home.Inverted rows are great because they help you practice the pulling motion without being too hard. You can make it easier or harder by changing the angle of your body.
Here is how to do it:
1. Grab the bar and lean back.
2. Keep your body from your ankles to your head.
3/ Pull the bar to your chest by moving your elbows back.
4. Lower yourself down slowly.
Your goal is to do three sets of ten rows without getting tired.
Step Two: Master The Hang
While you are doing inverted rows you also need to practice hanging from a bar.
Start by practicing the “Dead Hang”. Jump up to a pull-up bar. Just hang. Relax your shoulders. Let them come up. This helps your grip. Stretches your back. Try to hang for 60 seconds.
Next practice the “Active Hang” or Scapular Pull-up. From the hang position keep your arms straight and try to lift your chest by moving your shoulder blades down and together. Hold for a second then relax.
Do three sets of 5 to 8 reps of pull-ups.
Step Three: Training
You are stronger when you are lowering yourself down than when you are pulling yourself up. We can use this to our advantage by doing “Negative Pull-ups”.
This step is very important because it helps your muscles get used to your body weight.
Here is how to do negatives:
1.Place a box under the pull-up bar.
2.Climb up. Place your chin over the bar.
3.Step off the box. Hold yourself up for a second.
4. Lower yourself down slowly until your arms are straight.
A good negative should take 5 to 8 seconds. If you drop fast use a resistance band to help.Your goal is to do sets of single negative reps. Try to do 3 to 5 negatives per workout.
Step Four: Isometric Holds
Isometric training is when you hold a position and do not move. This helps build strength.
Set up like you would for a negative. Instead of lowering yourself just hold the top position for as long as you can. Keep your core tight and your chin above the bar.This builds strength in your arms and back. Try doing a “Flexed Arm Hang” for long as you can at the end of your workout.
Step Five: Introduce Assistance
While you can get a pull-up without help resistance bands can be useful if you use them correctly.Loop a band over the pull-up bar. Place one foot in the loop. The band will help you the most at the bottom of the pull-up.Just be careful not to rely much on the band. Combine banded pull-ups with negatives and scapular pull-ups.As you get stronger use a band that provides less help.
Step Six: Putting The Routine Together
To get your pull-up you need to practice often but not so much that you get hurt. A good schedule is to train 2 to 3 times a week.
Here is a sample workout you can do twice a week:
1.Scapular Pull-ups: 3 sets of 5 reps
2.Pull-ups: 4 sets of 1 rep
3. Inverted Rows: 3 sets of 8-10 reps
4.Flexed Arm Hang: 2 sets for as long as you can
Patience And Consistency
Getting your first pull-up takes time. It might take a month or a few months. That is okay.
Focus on wins. Be happy when you can hang for a seconds longer, than last week. Be proud when you need to make your inverted rows harder because they got too easy. Keep practicing and one day you will do your pull-up.