Mastering the Pull-Up
Mastering the Pull-Up
The pull-up. It’s the gold standard of upper body strength. And to be fair, that’s because it’s no joke to perform correctly.
When I expanded my studio in 2015, I purchased a commercial grade pull-up bar with high hopes of having pull-up contests. That dream was only recently made into a reality when a few of my clients became passionate about pull-ups.
So, where to begin … the most obvious place is to build strength in your upper body - specifically, the muscles in your back, chest, shoulders, and arms. Pay close attention to building the broad muscle that spans from the back of your shoulders down your back. Rows, Lat pulldowns and curls and presses are a few exercises to target this area.
While it may not be obvious, your core is a key part of building strength for a pull-up. Hanging leg raises are one way to target this area, while also giving your arms a major burn. Planks of any kind are also a go-to for a strong core.
Follow these 4 tips to the perfect pull-up:
Hold your pull-up position at the top of your pull-up bar to build your isometric strength. Lower slowly and repeat.
Plug your energy leaks by NOT bending your knees. Keep your legs straight to ensure rigidity through your torso.
When gripping the bar, keep your hand pressure pulling down and also inward.
Vary your grip from wide to narrow, overhand to underhand.
Not swinging or jerking up is crucial, since doing so requires momentum and not your muscles. I make my clients climb a ladder to get to their top position and hold. If this is your first time attempting pull-ups, try to have a friend, trainer, or someone with experience standing by to assist. Finally, keep your goal numbers small. Success comes to those who are persistent and consistent.
Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio visit her Facebook page or www.coreperformancefitness.com. Kim can be reached at 716-698-1198.
