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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 |
curitiba, parana, brazil
Hi Zu and friends! Today I had a MT class…I will do 27 M burpees and 30 min yoga in the evening. Not actually an easy day for me but that is not a problem. I did pull-ups yesterday so not repeating today. Tomorrow I will practice again. I will do an easy day on Saturday when I will be really tired. See you all, take care.
Private Member |
Did the workout at the bottom took about 10 minutes, felt good though! Love working on my pull ups!
Private Member |
Glad to see that the Warriorz are back! Not to promote another company, but Beachbody sells a wonderful pull-up assist tool that can adjust to your increasing strength. I have one and I love it.
Private Member |
Did the workout at the bottom and took about 10mins. I did ball assisted in first set (doing the negative reps unassisted) as a warm up set and the squats were on yoga blocks with beast. Second set was 5 full pull-ups unassisted, then I started each set after that unassisted and used the ball to get up on last couple of reps of each set as needed.
Then did front split power yoga 🙂
Private Member |
bicester, oxfordshire, united kingdom
Hope you going to include some kick up tutorial too. I love this new series. Dekuji zuzko.
Private Member |
thank you z, this was very helpful because i have a hard time with pull ups. my boyfriend looks like you doing pull ups with the assist. he can just get on the pull up bar and starting doing pull ups one after the other. it is crazy lol. i am glad i have inspiration, and motivation all around! =)
Private Member |
santa cruz, ca
So I’m being strict with myself and only doing pull ups from total dead hang (I lift my knees a bit in front of my and contract my abs), and I always touch my nose to the door frame that the bar hangs from (I have the “J” type bar). I was able to do 3 in a row twice, without touching my feet to the ground, keeping my knees slightly in front of me, and going all the way down to full straight-arm dead hang in between. I took several seconds of rest to rotate my arms, but I was able to complete all 20 pull ups this way. I also did 10 push ups with my feet together (harder), using blocks and touching my nose to the ground each time. I also did 100 squats, some sumo and some with feet hip width apart, using my 40 lbs sandbag. I did this because gripping a kettlebell is hard when I my arms and wrists are fatiguing from the pull ups. I wanted to make sure my butt worked harder for the squats.
Took me 13:58. I’m sure I can beat this time substantially.
Private Member |
canada
Hi Z✨, I just got back from a vacation so am playing a little catch up on this weeks schedule. Iam Super excited, as these things (pull-ups, handstands, splits, pistols) are all the excel uses I had on my list to practice, practice, practice and get better at too! Lovely instructions, Thankyou. And quick question for you-I LOVE your black workout top in this video, may I ask where you purchased it from?
Private Member |
st. peter, minnesota, usa
I just built a new pull up bar today, feeling very hopeful that I will be able to do pull ups someday! Right now I can only go up a little in the chin up position, but nothing in the regular pull up position.
Private Member |
canada
Thanks for focusing on pull-ups – I managed 3 rounds in about 8mins. Round 1 – I did 5 pull-ups, but from the ground not dead hang. Rounds 2 & 3 – used my assistance band (thicker than Zuzka’s). Need to work on these again to build up my strength again… Determined to do dead hang pull-ups! I can only do 1 right now!