4 Exercises For Better Pull Ups
By Coach Elise Perez
With the announcement of Coach Edith's upcoming Pull Up Strong Program, here are 4 exercises we love to develop upper body and core strength and stability. Try these out for better pull ups or to get one step closer to your first!
Before we can achieve a strict pull up, we must develop the ability to hang from the bar. In an active hang you will learn how to engage your lats and depress your shoulder blades, to eventually assist you in pulling yourself up over the bar and avoid overcompensating with your shoulders. This is also a great exercise for developing grip strength!
Train 2-3x/week, working to build up to 30 seconds.
2. Pull Up Negative
We are always stronger at the lowering (eccentric) portion of an exercise than we are at the concentric (when we pull/the muscle contracts). This exercise only trains the eccentric portion of the pull up. This exercise will help you develop the muscles and skills necessary to progressing to the full movement.
Train 1-2x/week, focusing on a 3 second minimum, controlled lowering portion for 3-6 reps.
3. Single-Arm Bent Over Row
Use this as an accessory movement on your next upper body day to increase your back and pulling strength! Avoid using momentum to get the weight up, no rotating and think "fist to hip."
Train these and other row variations anywhere from 2-3x/week. Perform for 3-4 sets of 8-12 reps per side.
4. Hollow Body Hold
The hollow body is the same position we need to maintain when hanging from the bar during pull ups. We are also targeting core strength and stability. Be sure to keep your lower back glued to the floor.
Try supersetting these with your row or pull up variations whenever you train them! Work up to 30+ seconds. Or perform tabata style; 20 seconds on, 10 seconds off for 8-10 rounds.