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Pull-up to Success – Part 2 In Part 1 of Pull-up to Success, we explored why this tremendous exercise is ideal for building upper body strength and muscle mass, and why the Pull-up is often ignored in favour of other upper body exercises, due to the challenge of strength requirements and maintaining strict form.
Stage Three: The Mini Pull-up From the bent-arm hang, lower yourself five centimetres below the bar and then pull yourself back up to the starting position. You are working towards three sets of five reps and slowly but surely you are working towards lowering yourself until your arms are fully extended. Once you have mastered this you are ready for the final product.
In Part 2 of this article we will cover necessary progressions of the Pull-up that will have you well underway to performing this tremendous upper body pulling exercise. Let’s get started.
Stage One: Bent-Arm Hang Stand on a bench/box under a pull-up bar. Grip the bar with an overhand grip so your chin is just above the level of the bar. Bend your knees up, taking your feet off the ground/ bench/box and hold for as long as you can. Rest and repeat 3-5 times. Once you have mastered 30 second holds – you are ready for stage two.
Always think of drawing your shoulder blades down and together; maintain neutral spinal and head position, with your chest slightly lifted. Really focus on your posture throughout these progressions, ensuring your shoulders do not slouch forward and your head doesn’t stick out like a turtle. Remember: you are in complete control throughout each progression and movement. Go forth and conquer the Pull-up. For more information and to receive a 30-minute Complimentary Consultation, please contact Coach Craig on 021 1611 789 or craigkilham@gmail.com
Stage Two: Negative Pull-ups From the bent-arm hang, lower yourself down as slowly as possible until your arms are fully extended. Place your feet back down and return to the starting position. Repeat 3-5 times and, once you can do five sets of three, move to the next stage (aim for a lower time of around 20 seconds).
theMillwatermag Sarah Furniss Publisher P 0274 440 044 • 09 426 6155 E sarah@themillwatermag.co.nz www.themillwatermag.co.nz
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