Its happened to everyone and quite frankly if you pop down to your local gym, less than 10% of all users who go to the gym will be able to complete one full pull up. The problem is that pull ups are a fantastic source of exercise but you need to ensure that you complete them correctly using a full range of movement over time.
If you’re good at doing pull up and can easily rattle off 10 full movement pull ups, then you have done well, however for the majority of uses who cannot even do one pull up, they need to start somewhere and build up from their. Starting is fantastic, however if you really want to be able to do pull ups then you have a choice, either the right way or the wrong way.
The Wrong way is to force yourself into doing a pull up in anyway possible. This could mean that you end up kicking and screaming whilst wriggling around trying to do a pull up. This terrible and the wrong way to approach this situation. We often laugh when candidates tell us they can do 10 pull ups, only to find out actually they can only do 10 if they barely let their chin go under the bar before starting the next pull up.
The right pull method, ensure that your muscles build in the right way and therefore consist of completing a full pull up range of movements. If you cannot do this, then you need to support yourself and take as much weight off your body as possible to until you can complete a full pull up. To do this either you need to work out with a partner meaning that they hold onto your legs whilst you exercise, or you need to attach a strap to you bar which you rest your feet into while you’re doing the full pull up movement.
The other great things to do to ensure that you easily build up muscle mass and are therefore able to complete pull ups is to work out the muscles that you need. These exercises could include the following;
The Dumbbell Row – This is where you start with one knee/leg on a bench whilst grabbing a dumbbell and simple pull up the dumbbell. This is a very simple movement and very similar to the movement needed for the chin up.
The Pull Down Machine – This is machine that allows you to sit down with your legs trapped under a bar, grab the bar above your head and simply pull down. Again a very similar movement with the only difference being that you are pulling weight down, rather than pulling your body weight up.
The Bicep Curl – Very simply using a dumbbell and doing the bicep curl will help you to grow your bicep muscle mass and therefore help you to do the pull up movement.
The Pull Up – Whether you need to be assisted or can only do one pull up, nothing is better exercise that doing the full pull up movement. make sure that even if you’re starting small, that you work your way up over time. Remember, five times one pull up at a time is far better than anything other training that you could possibly do to build muscle mass that is required for doing the pull ups.