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Warrior Wednesday - How to Practice Pull Ups
Fitness | March 29, 2016
Pull up is a fundamental and functional upper body exercise that targets multiple muscle groups, and triggers growth hormone. Some women get scared when they hear anything about a growth hormone, but keep in mind that it doesn’t mean you’ll get huge. You will get a great muscle tone, and become strong like a gymnast. Also don’t forget that HGH has been proven to be the hormone that slows down the aging process. In this time of age when women are being celebrated more for their athletic bodies, than thigh gaps (finally!) it’s almost a must to have a pull up bar. You can get the pull up station that I have, if you have the space, or just buy one of those inexpensive pull up bars that hook into your doorway.
Pull ups are important for your upper body as squats and lunges are important for your lower body. Every time you pull yourself up and bring your chin above the bar, you target your upper back, biceps, grip and also abs and obliques.
Watch this video to see the tricks I use for practicing Pull Ups:
A little Recap:
Here’s where I bought my: Pull Up Assist Band
I have the red one which gives only a light support. If you’re a beginner you want to buy the blue or green band which gives you a lot more support for your pull ups.
You can also step up on a chair for assisted pull ups and use your legs to get some of the tension off your upper body when pulling yourself up. Try to work on your negatives – don’t use any support when lowering yourself down in a slow and controlled manner.
Proper form:
Don’t swing or arch your body too much. You might have to bend your knees and cross your ankles so that your feet are not touch the floor. Bring your chest as close to the bar and your chin above the bar. The classic wider pronated grip works mainly your lats, and chin ups (supinated grip) will also involve your biceps a lot. Think about pulling your elbows down to your rib cage. Don’t relax too much in the hanging position as it can put too much pressure onto your shoulder joints.
If you want to start using these pull up tricks in a workout, then pick one or two workouts a week from the Black Diamond Series in the ZGYM.
If you want to practice outside of your regular daily training, without spending too much time, then try to go for at least 2 sets of 5-10 reps of the assisted pull ups (chair or a pull up assist band) a day. This is why you want to have the pull up bar at home because you can play a game of doing a few pull ups every time you pass through the doorway where you keep your pull up bar. It won’t slow you down too much, but your progress will skyrocket.
Here’s a little workout routine you can do today:
*this is not a time challenge – just focus on practicing pull ups with proper form
- Pull ups (5-10 reps)
- Push ups x 10 reps
- Pull Ups (5-10 reps)
- Weighted squats x 15 reps
________________
Complete 3 – 4 rounds.
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
switzerland/, france
I eventually ordered 2 days ago a new pull-up station to screw on one of my rood beams…and it already arrived. Guess who’s gonna be screwed soon (ha, ha)!?
I did have the green rubber band few month ago and the kids were playing so much with it , that I had to hide it.
Well, silly me, I hide it too well and can’t find it anymore
So I ordered a new one. They say, when you have no brain you have legs….or wallet, in my case.
Private Member |
kraków, poland
Haha.)
When you received new one, you will find the old. 😁
It’s the classic of life. 🙂
Private Member |
switzerland/, france
yes, and I “count” on that, so that my kids will have one each to play (so no fighting anymore).
Private Member |
kraków, poland
I can do 4-5 reps of pull ups for the moment. If I would have been practicing more I do more.)
Will we use this pull up assist band in next workouts as you show in the video?
Private Member |
green bay, wi, usa
The bands really do help. My trainer had me using one when I first started working on pull ups. It took a long time before I could even do one pull up, but as soon as I could do one, it wasn’t long before number 2, 3, 4! The day I could do 10 unassisted chin ups I was sooooo proud of myself!! Highly suggest the band assist!
Private Member |
curitiba, parana, brazil
Zu…the workout is not linked in side bar neither in workout schedule…we can click on it only in the photo in the main page…difficult to find…kindly put the links everywhere! 🙂
Private Member |
curitiba, parana, brazil
Hi Zu…just watched the video…I thought it would be something different…like you teaching easiest way but giving a workout at same time where we would practice the easy way along with you in the video. Anyways…I will try to buy this band, it seems really helpful and congratulations for your opened grip pull-up, I am really jealous! Hahahha…I can not even move little bit up…strong girl! Keep it up! Love! See you, take care.
Private Member |
What is your advice for finding/buying a pull up station?
I don’t have doorways to use that kind of pull up bar with, sadly, so I will have to invest in a pull up station but I want to make sure I get one that is good quality (yet hopefully not too expensive).
Private Member |
caseyville, illinois
Jahala, i have one for doorway but also one like Zuzka’s. I found one on Craigs list for $50.00 and also at Play it again Sports. You may want to check Ebay as sometimes they will have good deals.
Private Member |
Thanks!
Private Member |
belgrade, serbia
This is awesome! What a great idea to use the band! I’m going to get one today!
Private Member |
tulsa, ok
Thanks for showing us the assist band! I’ve only seen it one other time and I was curious about it! I def need to work on these!
Private Member |
caseyville, illinois
Thank you! I have a feeling i am going to love love these warrior wednesdays. I feel these will make doing your workouts more fun as we practice and progress.
Private Member |
caseyville, illinois
Zuzka, what do you think about jumping pull ups as a way to vary the practice?
Private Member |
lake tahoe, nv, usa
I assume you mean kipping pull ups? I think those are also an easier variation and a good way to start practicing.
Private Member |
caseyville, illinois
Thanks Zuzka, This is really going to make a difference for me.
Private Member |
switzerland/, france
hi Tracey,
I have been doing only this way so far (jumping into the position) and then do the negative slowly. As strength builds , then progress by stopping halfway through going down (like Z shows the negative) and try to go up again a little bit.you’ll find an angle/position where it is easy to get back up. Progressively the range of motion/strength will increase, until we reach the bottom hanging position (I think it’s called deadman position). It would never work to try to start from a hanging position to build up strength.
I received already my new pull-up station, but need to buy special screws…so will be practicing this week-end.
Private Member |
caseyville, illinois
Hi Laila!
Thank you! I will practice this. When doing an actual workout like cardio shred 28, which is my favorite, do you this? I used bands for this one and definitely fatigued but today will practice a few negatives and do as you advised.
Private Member |
Sorry Zuz, I hate to correct you, but you should not start kipping pull ups before you are not able to do at least 5 normal pull ups with proper form- think about the massive force within a kipping pull up especially on the shoulder joints when you “fall” and catch yourself again. Without mastering normal pull ups kipping cannot be done in a controlled safe way and can severely hurt your shoulders. Respecting jumping pull-up- tracey maybe meant just jumping high onto the bar without kipping and then doing the negatives (=reaching the bar without a ball or chair). I also think that a perfect pull up should always be done with a complete straight and tense body (including the legs) without bending the knees or arching the back (coming from the “superman” pose). Then its also a wonderful core exercise.