Ultimate Pull-up Training
If you remember from one of my previous posts on big back training, you’ll know that there are several ways to modify conventional pull-ups.
BIG VIDEO AFTER THE JUMP
Pull-up Modifications:
• Change the Grip
◦ wide, narrow, alternated, one arm
• Change the Grip Again
◦ towels, thick ropes, two fingers, three fingers, gloves, Rolling Thunder
• Overloaded
◦ dip belt, med ball, sandbag, dumbbell, kettlebell, chains
• Change the Movement
◦ side-to-side, slow negatives, isometric holds, explosive
Unfortunately before you start modifying the pull-up, you must become proficient at doing the pull-up. This means you should be able to hit some solid volume and control your bodyweight during the exercise.
Many people can’t and that is ok. There is always a way to train and there is always a starting point. Pick your goal and work until you hit that goal.
Do NOT make the goal too big or too far away because you will be discouraged before reaching it. Make small goals and hit this goal everyday or every week. Pretty soon these small goals will get you to the end point; the larger goal.
Progression of the Pull-up
Level 1
Barbell, Dumbbell, Kettlebell, Sandbag and Cable Training – movements such rows, pull downs and face pulls can be done from multiple angles to target weaknesses, build a solid strength and joint integrity foundation and develop a solid work capacity.
Level 2
Deloading the Movement / Isolating One Phase of the Pull-up – you can target the eccentric phase, concentric phase or mid-point (chin over the bar) with movements such as negatives and isometric holds. You can also deload the movement with an elastic band which can be anchored to provide more or less help.
Level 3
Increasing the Difficulty of the Lift – once proficiency is developed, the movement’s difficulty can be increased. Variations like muscle ups, modifying the grip component (see above) and performing a side to side movement can be done.
If you remember from one of my previous posts on big back training, you’ll know that there are several ways to modify conventional pull-ups.
BIG VIDEO AFTER THE JUMP
Pull-up Modifications:
• Change the Grip
◦ wide, narrow, alternated, one arm
• Change the Grip Again
◦ towels, thick ropes, two fingers, three fingers, gloves, Rolling Thunder
• Overloaded
◦ dip belt, med ball, sandbag, dumbbell, kettlebell, chains
• Change the Movement
◦ side-to-side, slow negatives, isometric holds, explosive
Unfortunately before you start modifying the pull-up, you must become proficient at doing the pull-up. This means you should be able to hit some solid volume and control your bodyweight during the exercise.
Many people can’t and that is ok. There is always a way to train and there is always a starting point. Pick your goal and work until you hit that goal.
Do NOT make the goal too big or too far away because you will be discouraged before reaching it. Make small goals and hit this goal everyday or every week. Pretty soon these small goals will get you to the end point; the larger goal.
Progression of the Pull-up
Level 1
Barbell, Dumbbell, Kettlebell, Sandbag and Cable Training – movements such rows, pull downs and face pulls can be done from multiple angles to target weaknesses, build a solid strength and joint integrity foundation and develop a solid work capacity.
Level 2
Deloading the Movement / Isolating One Phase of the Pull-up – you can target the eccentric phase, concentric phase or mid-point (chin over the bar) with movements such as negatives and isometric holds. You can also deload the movement with an elastic band which can be anchored to provide more or less help.
Level 3
Increasing the Difficulty of the Lift – once proficiency is developed, the movement’s difficulty can be increased. Variations like muscle ups, modifying the grip component (see above) and performing a side to side movement can be done.
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