Get Your 1st Pull Up

If you’ve been following me on instagram, you know as of late that pull ups are my new favourite exercise! Each month I’ve been testing how many pull ups I can do in 60 seconds and my current PR is 25!

 
 

It wasn’t always like this though. I have been lifting weights for over 15 years and I just started to like pull ups about 2 years ago.

When I first started training to get my first pull up, I hated them! And that’s because I sucked at them. I felt super weak and it was very defeating at times.

However…

I am SO glad I didn’t give up on trying to get my first pull up. It was worth the struggle in the beginning because now they are my favourite!

Let’s go over which exercises you can do to effectively build enough strength to get your first pull up and how you can structure your volume and progress with each movement.

The Inverted Row

The reason I like to start off with the inverted row is because you still have to work against gravity, but in a horizontal position versus a vertical position.

Steps to perform an inverted row

  1. Set the bar to the desired setting, typically waist height. This will allow your arms to fully extend

  2. Get under the bar and look up at the ceiling

  3. Reach up and grab the bar with an overhand grip. Your body will be suspended or just off the floor, with your heels being the only thing in contact with the floor

  4. Pull yourself up, leading with your chest. The bar doesn’t need to touch your chest. Get it as close as possible.

  5. Pause for a second and make sure the shoulder blades are retracted

  6. Slowly lower yourself back to the starting position, with your arms fully extended.

  7. Repeat for 3 sets of 5-10

If fully extending your legs is too difficult and you can’t do 5 reps, then you can bend your knees and bring your feet closer to your glutes and perform the movement. Once you’ve built enough strength, and can do 3 sets of 5-10 reps consistently, focus on slowly extending your legs and eventually elevating your legs so you are more parallel to the ground. Be sure to watch the video below for a visual demonstration.

SCAPULAR PULL UPS

The scapulas is commonly known as the shoulder blades. Retracting your scapula moves them toward your spine, which activates your lats. This is the first portion of the pull up. Learning to properly recruit the muscles for the start of a pull up is crucial to mastering a proper pull up.

Steps to perform a scapular pull up

  1. Hang from the bar

  2. Then squeeze your shoulders down and together

  3. Think “shoulder blades to your back pockets”

  4. Return to a relaxed hanging position

  5. Repeat for 3 sets of 5-10

Keep your head and neck neutral while you work on these retractions. Be sure to watch the video below for a visual demonstration.

BANDED PULL UPS

Bands for pull ups tend to get a bad wrap because it makes the end portion of the movement easier than it actually is. Therefore, we don’t want to be overly reliant on bands. But I do like them because it teaches people to perform a full range of motion.

Choosing the right band is key. Bands come in a variety of strengths. A thicker band offers more assistance (making the pull-up easier), and a thinner band providing less assistance.

If you're new to pull ups, then start with a thicker band and gradually work your way to a lighter one as you build strength.


Steps to perform a banded pull up

  1. Loop your resistance band around the pull-up bar

  2. Step on a bench and place one foot or knee into the band

  3. Reach up and grab the bar

  4. Pull your body up towards the bar

  5. Lower yourself down slowly, maintaining control throughout the entire movement. 

  6. Repeat for 3 sets of 5-10

Be sure to watch the video below for a visual demonstration.

NEGATIVE PULL UPS

Negative pull ups allow you to work all the muscles you need to use in a pull up through the full range of motion. The “pulling” part of a pull up is called the concentric portion of the movement. Negative pull ups work on the eccentric or lowering part.  


Steps to perform a negative pull up

  1. Jump yourself up to the top engaged portion of a pull up (chest-to-bar).

  2. Slowly lower yourself down to full extension, maintaining control through the entire movement. 

  3. Repeat for 3 sets of 5-10

The key here is to perform the negatives slowly. The more time under tension, the better—aim for at least a five-second count while you lower yourself. Be sure to watch the video below for a visual demonstration.

Depending on your training split, I would start off with inverted rows and slowly add in the other exercises in order as you get stronger and stronger and know you can accumulate more volume.

my final tip

It’s not just about the exercise selection

Nutrition is going to play an important role here

Let me tell you something… You’re going to have an uphill battle trying to get your first pull-up if you’re starving yourself eating 1200 calories

I get it pull-ups are tough

But if your goal is to get your first pull-up, you better set yourself up to get that first pull-up and starving yourself isn’t helping

Our body relies on what is known as the glycolytic energy system when performing anaerobic exercises such as the pull up. In order to maximize this energy system, we need carbohydrates to fuel our workouts. If we don’t have enough energy in the tank, how can we ensure we have enough fuel to really push ourselves towards that first pull up?

I’m not saying you CAN’T get that first pull up while dieting.. but damn is it going to be tough, especially if you’ve been in an unnecessary prolonged dieting phase

At the end of the day, you can’t suck and blow at the same time

So is your goal to diet or is your goal to build some muscle and strength so you can eventually accomplish this badass goal of getting your first pull up?

There’s not a right or wrong answer here

But take the time to set those expectations and timeline for yourself so when you are ready to accomplish that first pull up, you have all the tools to be successful.

 
 

And finally… be patient.

I know your perceived lack of progress can be frustrating at times. But I have found that’s when something is about to happen! As soon as you overcome that frustration, be patient and keep showing up, that’s when progress typically occurs!

So embrace the frustrations

Because at least you know you are going to appreciate the results when you one day achieve them

Too often we are settling for the easy way out when it comes to our goals

“What’s the quickest way to lose weight?”

“What’s the easiest way to gain muscle?”

I think we need to realize that if the results were easy, they wouldn’t be worth it

Don’t run from struggle… embrace it!

I promise it will make the results more worth it

♥ Coach Krys

 

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Krysten Janzen