Since the release of our DF Fitness Challenges last week we have received many questions from members asking how they can get better at pull-ups and what they need to do.
The simple answer is to just keep practicing them and slowly get stronger overtime, but that's to general. Here are a few strategies to help you get more pull-ups.
1. Start with chin-ups (palms facing you), then progress to a mixed grip pull-up (one palm facing you and one palm facing away), and finally finish with the pull-up grip (both palms facing away).
2. Use assistance. Progress by starting with a band across the supports on a squat rack, then to one leg in a band attached to the pull-up bar, and finally a pull-up with body weight.
3. Do Negatives. Start at the top of the pull-up with your chin above the bar and slowly lower yourself down as slow as possible. Once you reach full extension start back at the top.
4. Do them often, but not everyday. Three times a week in your workout will be plenty.
5. Strength your core. The stronger your core is the better your pull-ups will be. This is because if your core is not able to stabilize and keep your body rigid you will have a very hard time pulling yourself up as your body swings all over the place.
6. Improve your scapular stability. Exercises like the Scap Retraction Push Up will help to improve your pull-ups for the same reasons as strengthening your core will. If you are able to keep your shoulder blades retracted you will be in a stronger position to pull up your body.
7. Add some weight. Once you can do a few reps with your own body weight the next step is to add weight. This can be done by placing a dumbbell between your feet and doing at many reps as you can. Overtime the extra weight will result in more strength and when you test to see how many you can do with body weight your total will increase.
Once you're ready to take one of the DF Fitness Challenges, let one of your coaches know and they'll get you a score sheet started. Once you've completed all the challenges at a certain level you'll have earned your DF Fit t-shirt.
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