How to Master the Pull-Up

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.

Image source: www. marcelstotalfitness.com

Image source: www. marcelstotalfitness.com

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!

Questions? Ask me!

Need MOTIVATION? Follow this blog for weekly inspiration and support!

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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About rrluthi

Certified fitness expert with a passion for educating and empowering "chronologically-enriched" clients about the benefits of adopting and maintaining an active, healthy lifestyle and preventing injury. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, and corporate wellness program facilitation.
This entry was posted in Core Strengthening Exercises, Daily Workout, Fierce Fall Challenge, Goal Setting, Inspiration, Motivation and tagged , , , , , , , , , , , , , , , , . Bookmark the permalink.

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