Can you perform a pull-up?
The pull-up is an effective exercise to strengthen your back muscles without a gym or expensive equipment. As the name provides, this exercise is a “pulling” movement and all pulling exercises activate our back muscles (with the assistance of our biceps). This group of exercises is a beneficial way to improve posture and prevent injury.
“How can I master the pull-up?”
Complimenting the Anytime Fitness team, I will provide you with a 6-week exercise program designed to achieve this fitness goal. The program will change every two weeks, and feature two benchmark tests to make sure you are staying on track.
Minimal equipment required: Resistance Band (moderate-heavy), Super Resistance Band, and Lat Pull-Down machine
Be sure to perform the warm-up activity before beginning each drill set!
Perform each drill set 2 – 3 times per week.
Follow this exercise program and you will master the pull-up before the end of 2015!
| Warm-Up | |
| Resistance Band Swimmer Rows | 30 seconds |
| Lat Pull-Downs | 30 seconds |
| Drill Set #1: Weeks 1 & 2 | |
| Resistance Band Pull-Downs | 15 repetitions; 3 sets; vertical loading |
| Resistance Band Bent-Over Vertical Pulls | 15 repetitions; 3 sets; vertical loading |
| Lat Pull-Downs | 15 repetitions; 3 sets; vertical loading |
| Benchmark: Perform a Lat Pull-Down with at least 75% of body weight (weight * 0.75) | |
| Drill Set #2: Weeks 3 & 4 | |
| Mixed Grip Lat Pull-Down (one hand supinated & one hand pronated) | 5 repetitions; 4 sets; 90-120 seconds rest |
| Negative Pull-Ups (with super resistance band) | 5 repetitions; 4 sets; 90-120 seconds rest |
| Benchmark: Perform a Lat Pull-Down with at least 90% of body weight (weight * 0.90) | |
| Drill Set #3: Weeks 5 & 6 | |
| Pull-Ups (with super resistance band) | 5-10 repetitions; 4 sets; 90-120 seconds rest |
| Negative Pull-Ups (no super resistance band) | 5 repetitions; 4 sets; 90-120 seconds rest |
| Benchmark: Perform a Pull-Up! | |
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Reference
Andrus, L. (2015). An Iron-Clad Plan to Complete Your First Pull-Up. Anytime Fitness Blog. doi: http://blog.anytimefitness.com/iron-clad-plan-complete-first-pull/ Accessed November 1, 2015.
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