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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 |
caseyville, illinois
Ha! one more thing, you mentioned your Black Diamond but you forgot to mention your awesome Cardio Shreds that include pull ups! I love those also.
Private Member |
sion, switzerland
I’m really glad your focusing on pull ups, they really sculpt the upper body together with push ups and yet they’re harder! I went from 0 to 5 pull ups, then I stopped and was improving my pistols…as I got back to my pull ups I was struggling with 3, so it’s back to work with the assist band 🙂 🙂
Private Member |
Thanks for the tips. I love that pull ups have been included regularly in the schedule in recent months. I learned by standing on a chair and doing negatives. Then I ‘half jumped’ into them to help myself up, until I could manage one without jumping. I’ll be doing Black Diamond 7 twice each week, as my goal is to still be able to manage at least one pull up at a time at the end of my pregnancy.
Private Member |
You are doing weighted pull-ups!!! Impressive 🙂
All the best Nadia!
Private Member |
Ha ha! I’m hoping to earn my bump an honorary Zgym membership!
Private Member |
love this post, I also have those assist bands in different colors but this is the one that I like most where you can adjust it as you progress
http://www.amazon.com/Perfect-Fitness-Pull-Up-Assist-Pro/dp/B014R2S1VG/ref=sr_1_6?s=exercise-and-fitness&ie=UTF8&qid=1459349880&sr=1-6&keywords=pull+up+assist+bands
Private Member |
Ohh, haha, I thought this would be more of a short workout. Ah well, did the recommended Power Yoga #16 & it was great for sore legs…feeling much better now.
Private Member |
when does the actual workout gets posted for today
Private Member |
lake tahoe, nv, usa
Today is Warrior Wednesday, practice your Pull Ups and then do some stretching with Power Yoga (pick any workout you want). We did 2 high intensity workout for the past two days and Wednesday is always an easy day in our schedule. I have added a simple routine to the bottom of the post.
Private Member |
Whew! I can use a light day after the past two! haha… 😀
Private Member |
So whats this series about! Looks exciting <3
Private Member |
This workout wasn’t available to me this morning,So I did ZWOW #5 & I used heavy DBs & 20 kg KB,after round 3 I had to take a 10 second rest,adding the extra weight was defo challenging!
Private Member |
caseyville, illinois
I was not sure Zuxka, if you see posts from Cardio Shred #28 unless it is on schedule, but I did that one today and all I can say is “Wow”!!!!!! That is my all time favorite. I can not believe how intense of a cardio it is and it is upper body focus! I felt amazing when finished. I used the band as i will save negatives for outside of my workout since they are “slower” since that is the goal with negatives. I did only chin ups instead of commandos and i still needed to push with foot off box a little at the end even with bands. I did the one hand pushups on feet with one hand on block. Very intense workout. I will definitely keep doing this workout and if it becomes easier, I will increase reps and time
Private Member |
I’ve had these bands lying around forever but never thought of using them this way. Just managed 8 pull-ups with them. Thanks so much.