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10 Ways To Get Stronger at Pull-ups Fast
Yes, Pull-ups are hard and the lack of progress can be frustrating. But as with all exercises, you can get stronger at them using the right methods. Here are 10 ways to get stronger at Pull-ups fast.
1. Avoid Machines. Machines balance the weight for you and force you into fixed motions. The strength you build on the Lat Pull-down and the Assisted Pull-up Machine won’t carry over to Pull-ups. Don’t use them.
2. Use Resistance Bands. Attach a resistance band to your pull-up bar and loop it around your knee, like in this video. I have Iron Woody bands: they’re cheap & quality. Check their Assisted Pull-up Package.What’s the difference with the Assisted Pull-up Machine? Resistance bands only help you in the bottom position. You’ll have to do most of the work in the top of the movement. Assisted Pull-up Machines help you from start to finish.
3. Do Chin-ups. Chin-ups (palms facing you, like in the top picture) are easier than Pull-ups (palms away). Start with Chin-ups. Once you can do 5 reps with proper technique switch to Pull-ups. You’ll be able to do at least 1 rep.
4. Get Help. Ask someone to grab you by your side and help you on the way up. Do most of the work yourself: don’t push off with your legs too much. Pull yourself up using your back muscles as if no-one was helping you.
5. Use Momentum. Pull yourself up while using hip drive like Jesse Marunde inthis video. Once you can do about 5 Pull-ups this way, drop the hip drive and use strict technique again.
6. Do Negatives. Grab your pull-up bar and get yourself in the top position by jumping up. Lower yourself slowly and jump back up on each rep. 5 sec count on the way down is enough. Expect lots of soreness using this method.
7. Grease The Groove. Get a doorway pull-up bar and do 1 Pull-up or Chin-up every time you pass the bar. Read this & this for more info.
8. Do Multiple Sets of Low Reps. Start with 10 sets of 1 Pull-up. Take as much rest between sets as you can. When 10x1 gets easy, switch to 10x2. Continue until you can do 10 sets of 5 Pull-ups.
- 10 sets of 1 Pull-up
- 10 sets of 2 Pull-ups
- 10 sets of 3 Pull-ups
- 10 sets of 4 Pull-ups
- 10 sets of 5 Pull-ups
Once you can do 10x5 Pull-ups, you’ll be able to do 10 Pull-ups on your 1st set when going all out. Remember: if you can’t do 1 Pull-up, do Chin-ups using the same approach. Worst case use a resistance band.
9. Armstrong Pull-up Program. Guaranteed to get you to 20 Pull-ups within 8 weeks if you stick to the program. Read the guide. Check also the Recon Ron Pull-up Program which is similar.
10. Believe. Drop your excuses. You’re not too heavy and being a woman or old doesn’t matter. Others have gotten stronger at Pull-ups and so can you. Here’s some proof that you can do it.
- Body-weight Is Irrelevant. Check this video of Jesse Marunde doing 21 Pull-ups at 310lbs body-weight. Granted he uses hip drive, but still.
- Gender Is Irrelevant. Watch this video of Eric Cressey’s girlfriend doing 8 neutral grip Pull-ups. Neutral grip (palm facing each others) is easier than Pull-ups but harder than Chin-ups by the way.
- Age Is Irrelevant. Video of a 68 year old doing 8 neutral grip Pull-ups.
It’s all about strength. And strength will come if you keep working at it. That’s the 1 thing you must keep in mind all the time: the only way to get good at Pull-ups, is to do Pull-ups. Lots of them.
What’s my favorite way to get stronger at Pull-ups? Grease The Groove usingresistance bands until you don’t need them anymore. You should be able to go from 0 Pull-ups to 1-3 good ones within 4 weeks.
Understand there’s a difference between strength and endurance. If your goal is strength, switch to Weighted Pull-ups asap. Start with 2.5lbs/1.25kg for 3x5 and add 2.5lbs/1.25kg each session for example.
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Workout and weekly schedule.
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Best arms exercises for toning!
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Plank Rows: Baby Got Back
These are simple, effective and bad ass back/core work! Swap them in for your usual plank hold and try the rep challenge below.
How To Do It
A. Start in plank position, eyes forward, core tight and shoulders directly over your hands. Palms face each other as you grab the dumbbells.
B. Keeping your hips facing the floor, try not to sway as you row the dumbbell up, elbow towards the sky and past your back. Keep arms close to the body (scraping your sides) as you row.
C. Replace dumbbell and repeat on other side.
Beginners!
Try this from your knees instead (or on all fours).
Only one dumbbell?
Stay on one side, placing the other palm on the floor.
No dumbbells?
Use a band (keep one end under your palm as you pull with the opposite hand) OR try this with just your bodyweight: squeeze your upper back as you bring the elbow up.
CHALLENGE: 30 per side!
If it’s easy, add more weight or instability (feet elevated). If it’s hard, drop to your knees or try it with just bodyweight.
Kill it!
The muscles you work when you do push ups!
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Yay finally an upper body focused workout! I don’t have many of these in my exercise gallery haha! Get yourself some light weights and do 10-12reps of these exercises;
- curl to press
- front and back raises
- bent over row to rear fly
- tricep kickbacks
Repeat two more times now :)!
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1. Tricep Dip ‘n Kick:
Targets: Triceps, legs
A. Begin with your fingertips facing forward with your butt raised. Lift your right leg off the floor, keeping it parallel to the ground.
B. Kick right leg straight up as you bend your elbows back. Then return to starting position.
Try 10 with the right leg and 10 with the left!
Modification: Do not kick! Keep both feet on the ground as you perform just the tricep dip part of the move.
2. Bridge Pulse:
Targets: Butt, quadriceps
Lie down on your back and raise yourself into a bridge position with feet side by side. Keeping your butt up, raise your right leg towards the ceiling. As the leg stays extended, lower your butt halfway to the floor and pulse right back up.
Try 20 quick pulses on the right and 20 on the left!
Modification: Perform this move in a regular bridge with both legs hip width apart, feet on the floor.
3. Ballerina Twist:
Targets: Obliques
A. Begin in a side plank with hand directly under your shoulder and legs full extended. Raise your right arm up and elongate your fingers like a ballerina.
B. Pretend you a “threading a needle” and bring your right hand through the “eye of the needle” underneath your oblique as you raise you pike your hips up. Return to side plank.
Try twisting 10 times on the right and 10 times on the left!
Modification: If your shoulder or wrist hurts, try this move on your elbow. You can also modify by doing the side plank on your knees instead of your toes.
4. Inverted Shoulder Press:
Targets: Shoulders
Start in plank and walk your hands towards your feet until you can’t come any closer without bending your knees. Look at your feet. Now do a pushup.
Try 12 pushups.
Modification: The farther out your hands are from you feet, the easier.
5. Butt Ups:
Targets: Core strength
A. Begin in plank on the elbows, keeping your tailbone tucked and your belly button sucked in towards your spine. Make sure your back is flat!
B. Then, using your core, pull your abs up and your pike your butt up into the air. Hold, then release back into plank.
Try 12 butt ups.
Modification: Do the plank on your knees instead, and for the pike simple press your butt back instead of up similar to a Child’s Pose.
6. Runaway Abs:
Targets: Abs
Keeping your belly button sucked into your spine and your low back pressed into the floor, extend your arms long behind you head and your legs long and pointed in front of you. Your shoulders should be off the mat. Now begin “running” - your feet should flutter up and down quickly.
Try 20 flutters.
Modification: Keep your knees slightly bent with your head down, hands underneath your tailbone for low back support.
Follow along on YOUTUBE: http://www.youtube.com/watch?v=4FbDOoOO2cY
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