Most people don't have performance goals when they first start. Most of the time it is "I want to lose x pounds" or something even less specific of "I want to tone up". That being said, if they do have specific goals about performance or a specific movement it most likely revolves around the pull up. There is something about hanging from the bar and being able to pull your chin over the bar that gets people excited. Now if this is your goal, how do we get there?
The first recommendation I am going to make is to ditch the band. The band makes the bottom part of the pull up easier and as you pull up, the top part of the movement becomes harder as the band loses tension. The bad news is that most people struggle with the bottom 1/4 to 1/2 of the movement, so for this reason, the band is not a great option.
The first movement you can use is an inverted row. I would consider this the base of developing strength for the pull up. This allows you to adjust the angle of your body to make the movement easier or harder. This movement will allow the individual to build up some pulling volume. Hit this 1-3 times per week for 3 sets of 10-15.
The second movement I would use to get your first pull up is a box or partner assisted pull up. By having someone hold your feet and help you just enough, you will be able to get stronger through the full range of the movement. Additionally, as you get tired your partner can just adjust the amount of help they give you so you can complete the required reps. The box assisted is the same as the partner, but this time you have your feet on a box and you will use your legs to help you through the same range of motion. Again, use just enough help to allow you to complete the rep. Here I would recommend anywhere from 3-5 sets of 4-6 reps, and you could hit this up to 3 times per week.
The final movement to use to get your first pull up is a negative pull up. Here you will start at the very top (i.e., chin above the bar) of the movement and slowly lower yourself down 3-5 seconds. The key here is to really focus on the points of the movement that are hard for you. For most people this is the bottom half. So make sure to really go slow through this part. To make this easier, make sure you use a box to get above the bar and into a good position before lowering yourself down. Again, you can do this up to 3 times per week and use 3-5 sets of 4-6 reps. Don't forget to take 3-5 seconds to lower down.
These are by far the most beneficial movements in getting your first strict pull up. Give this a shot for a couple months and before you know it you will be getting that first Pull Up!
Comments