How To Do More Pull-Ups

From the desk of Josh Proch...

Whether you struggle to get one or can bang out a dozen, the pull-up is one of the hardest exercises in the gym, requiring you to hang from a dead stop with arms fully extended and pull yourself up.

So how do you get better at them?

Let's start with the beginner who is unable to perform one pull-up. 

Start with a TRX Row (as steep of an angle as possible), once the client can easily do 10 reps here move on to TRX Chins, then to Band Assisted Pull-Ups. For the Band Assisted Pull-Ups you have two options; you can either place a superband around the j-pegs on a victory or squat rack, stand on the band as it assists in lifting you up, or you can go to a single superband version, where you hang the band from the top of the pull-up bar and place one foot in it to assist you, this is the more difficult version. From here go to lighter bands as you get stronger and eventually you will move on to performing 1-2 unassisted pull-ups and many more from there.

Now, for those of you who can already bang out a couple of pull-ups here are some tips to improve the number you can do.

• Work on negative pull-ups, where you hang from the top of the bar and slowly lower yourself down. 
• Everyday do half the number of max pull-ups you can do, twice daily.
• Bring your legs slightly forward and squeeze your thighs and butt together, this engages the core keeping your body more stable.
• Keep your hands shoulder width apart, many people go too wide or too narrow thus limiting there ability.

There you have it, incorporate these tips and watch the number of pull-ups you can do increase.

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