Are pull-ups keeping you down? There are do’s and don’ts when it comes to getting your first strict pull-ups, kipping pull-ups and even your first muscle up. In this article, you will receive tips to building the strength needed for pull-ups and how to achieve your first one.
First, let’s go over the dont’s of pull-up training.
Banded pull-ups
Kipping before strict
High volume jumping pull-ups
When learning the pull-up, many people look to bands for assistance. Although a good idea in theory, the problem with bands is that tension does not stay equal through the whole movement. This leads to training the pull-up range of motion unevenly, and leaves gaps in your movement’s strength. In fact, many people learning the pull-up have their biggest issue with the starting range of motion, and in most cases a band completely removes the need to strengthen this area due to being fully lengthened in this position.
Furthermore, many people look at the kipping pull-up, and have the inclination to use the swing “assisted” movement to build more strict pull-ups. Although the kipping pull-up can help build bicep and lat strength, the movement is a horizontal pull, not a vertical pull and will not directly transfer to the same range of motion as a dead hang pull-up. On top of this, there is danger for the shoulder if the proper strength isn’t developed before accomplishing a kipping pull-up. If an individual kips up to the bar, but does not have the ability to decelerate properly from the top of the pull-up, there is a good chance he or she will free fall back to the starting position. In this situation, the shoulder can be compromised. For this reason, the possible benefits of kipping is not worth the risk of potential injury from full body-weight dropping on the shoulder capsule, and we recommend that you have three to five strict pull-ups before attempting the full kipping movement.
High Volume jumping pull-ups are listed due to the lack of strength they produce and the likelihood of shorting the range of the pull-up motion on quick turn-over reps. This movement can be great for creating intensity in a conditioning workout, but won’t produce the loading needed or the necessary strength to pull your body weight over the bar. In addition to this, high volume jumping pull-ups are extremely taxing on the bicep tendon, and can cause injury if done negligently. Although they can be useful in looking for certain stimulus response in conditioning, it’s best to avoid doing these frequently.
Now that we’ve covered what not to do - let’s go over the best way to get pull-ups:
Strength exercises
Negatives
Position holds
What is actually lacking when we try to pull yourself up? If you said strength, you’re correct. Strength is the key to being able to crank out pull-ups. It is paramount that time is spent to build the musculature responsible for the movement. Strength exercises used should be focused on the pull-up range of motion, and can include: Box assisted pull-ups, scapular pull-ups, bicep curls, barbell rows, and much more. The key here is to do movements that train the musculature used in the pull-up. Dominantly, the latissimus dorsi, and biceps brachii.
Negatives, or eccentric movements can be defines as: any motion of an active muscle lengthening against load. In the pull-up, the negative is the movement lowering from the top fully flexed range of motion, to the bottom, fully extended range of motion. For negatives, we can use something to boost us to the top position of the pull-up with flexed arms, and then lower ourselves down to a fully extended arm position as slowly as possible. Once you start getting better at the negative, you can add weight or time variations to the descent. For example, four seconds from the top to bottom, 10 seconds.. etc. This movement will keep maximal tension on your musculature, and strengthen the full range of motion. It is important to note, that negatives produce an extreme amount of stimulus, and should be ramped into. Start with small sets and reps, and build your numbers from there.
The last method we use frequently for pull-up work is position holds. These positions can be in any part of the range of motion, and will build your strength in specific troubled areas. For instance, if your problem is the middle of a pull-up, you can hold flexed there for five sets of ten seconds. As you get better, increase the time and even add weight if necessary. Once you can hold for more than 10 seconds, you should increase the load to continue building strength.
To be the most successful, spend time varying these movements and working on your specific weaknesses. These things take time, and depending on your other workouts, you can work on pull-ups frequently throughout the week. If you put in the effort with these methods, you will achieve your first pull-ups - go get to work!