{"id":5686,"date":"2014-08-28T18:48:16","date_gmt":"2014-08-28T22:48:16","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=5686"},"modified":"2018-01-28T19:16:04","modified_gmt":"2018-01-29T00:16:04","slug":"top-5-ways-to-improve-your-pull-ups","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/top-5-ways-to-improve-your-pull-ups\/","title":{"rendered":"Top 5 ways to improve your pull ups"},"content":{"rendered":"<p><strong><em>\u201cWhat\u2019s wrong with this image?\u201d &#8211; <\/em><\/strong>said Professor Stephen Boutcher (world famous fat loss researcher), during our first lecture at UNSW in 2003.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-5672\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/08\/pullup.png\" alt=\"pullup\" width=\"251\" height=\"334\" srcset=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/08\/pullup.png 508w, http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/08\/pullup-225x300.png 225w\" sizes=\"auto, (max-width: 251px) 100vw, 251px\" \/><\/p>\n<p>We all sat and analyzed this for a good five minutes, intently studying the image and trying to figure out what was wrong.<\/p>\n<ul>\n<li>Her back was overarched?<\/li>\n<li>Wrong hand position?<\/li>\n<li>Was her elbow at the wrong angle?<\/li>\n<\/ul>\n<p>We were completely stumped.<\/p>\n<p><strong><em>\u201cHa, nothing is wrong with her form. It\u2019s just RARE sight to see women doing pull ups.\u201d<\/em><\/strong><\/p>\n<p>Trickster!<\/p>\n<p>But it\u2019s true. It\u2019s uncommon to walk into a gym and see a woman rocking out multiple reps and sets of unassisted bodyweight pull ups \u2013 or chin ups for that matter.<\/p>\n<p>So let\u2019s change that, NOW. Starting with you.<\/p>\n<p>You already know pulling exercises are THE most important ones to include in your routine.<\/p>\n<p>Why?<\/p>\n<p>Because most of us are suffering <strong>computer syndrome,<\/strong> from being hunched over keyboards and steering wheels all day long.<\/p>\n<p><strong><em>And the \u201cHunchback of Notre Dame look\u201d is NOT a sexy.<\/em><\/strong><\/p>\n<p>Pull ups and other upper body pulling exercises can help to reshape your shoulders back into natural balance. It\u2019s a gem for training the upper body.<\/p>\n<p>Hang on\u2026<\/p>\n<p><strong>\u201cWhat the difference between a pull up and a chin up, KV?\u201d<\/strong><\/p>\n<p>Very good question.<\/p>\n<p>In the chin up, your palms are facing you (supinated\/undergrip) and will allow you to recruit more involvement from the biceps.<\/p>\n<p>For the pull up, your palms are facing away (pronated\/overgrip) and you remove some of that assistance from the biceps and the movement targets the muscles of the back (especially the lats) to a greater degree. It\u2019s harder to do this version.<\/p>\n<p>And that\u2019s why starting with chin ups can be a good idea if you can\u2019t do a pull up yet.<\/p>\n<p>Here are my top 5 tips to getting your first pull up:<\/p>\n<h2><strong>1: Activate the right muscles FIRST<\/strong><\/h2>\n<p>Since we\u2019re sitting hunched over, most folks have very tight chest muscles and weak upper back muscles. Ideally, these muscles should be neutral. If you have extremely rounded shoulders, try the exercise ratio of 3:1 (pull:push) to correct your posture.<\/p>\n<p>Note: It is SO important to incorporate exercises that focus on the trapezius, particularly the middle and lower fibers. These middle and lower traps help to pull the shoulder blade down and back, opening up your chest and improving your posture.<\/p>\n<p>So remember my secret formula for sexy results?<\/p>\n<p><strong>Activate \u2013 Strengthen \u2013 Fatigue <\/strong><\/p>\n<p>If the lats and upper back muscles are not activated before you try to strengthen, it\u2019s likely you\u2019ll overcompensate and use the WRONG muscle groups to perform the movement (in this case, using the chest and biceps to pull yourself up).<\/p>\n<p>So make sure you add these 2 activation exercises in your warm up:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-5676\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/08\/band-pull-apart.png\" alt=\"band pull apart\" width=\"365\" height=\"288\" srcset=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/08\/band-pull-apart.png 573w, http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/08\/band-pull-apart-300x236.png 300w\" sizes=\"auto, (max-width: 365px) 100vw, 365px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-5675\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/08\/ITY-complex.png\" alt=\"ITY complex\" width=\"391\" height=\"366\" srcset=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/08\/ITY-complex.png 594w, http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/08\/ITY-complex-300x280.png 300w\" sizes=\"auto, (max-width: 391px) 100vw, 391px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Start with these two moves. Do 10-15 reps, for 2 sets. Warming up on the treadmill for 5 minutes will not help you improve your pull ups.<\/p>\n<h2><strong>2: Get Your Nutrition in Order<\/strong><\/h2>\n<p>This is NEVER what people want to hear.<\/p>\n<p>But the cold hard truth is that, if you lose the extra fat and weigh less, you will find it easier to pull your chin over the bar.<\/p>\n<p>And the fastest way to sexy results is eliminating ALL processed foods from your diet. Stick with lean proteins and green veggies and you\u2019ll be rocking in not time.<\/p>\n<h2><strong>3: Pull Your Elbows Down &amp; Back<\/strong><\/h2>\n<p><strong>\u00a0<\/strong>The power comes from your lats, so make sure you initiate and fire this muscle first. Don\u2019t simply pull with your biceps.<\/p>\n<p>Use this cue: concentrate on <em>pulling your elbows down and back<\/em>, into your torso. Squeeze your lats hard. You want to imagine pulling the bar down to the floor, rather than trying to pull yourself up.<\/p>\n<p>If you\u2019re having trouble activating and firing your lats, try doing the HardStyle Plank for 30-60s.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-5671\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/08\/plank.png\" alt=\"plank\" width=\"412\" height=\"339\" srcset=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/08\/plank.png 523w, http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/08\/plank-300x246.png 300w\" sizes=\"auto, (max-width: 412px) 100vw, 412px\" \/><\/p>\n<h2><strong>4: Start from the right position<\/strong><\/h2>\n<p>Too often I see people start by grabbing the bar in dead hang position, with their shoulders touching their ears and scapula (aka shoulder blades) elevated.<\/p>\n<p>This is dangerous. Not to mention incorrect.<\/p>\n<p>When you do this, you\u2019re putting a ton of stress on your traps, joints and ligaments instead of your muscles.<\/p>\n<p>So when you start, make sure your shoulder blades are down and lock your shoulders into their socket. This will put you in a far safer position. And you&#8217;ll activate and pull up using your lats &#8211; not your traps.<\/p>\n<p>You also want to make sure you maintain a slight elbow bend throughout the set.<\/p>\n<h2><strong>5:<\/strong> <strong>Practice Every Day<\/strong><\/h2>\n<p>If you want to improve, you need to practice every day.<\/p>\n<p>So here\u2019s your next challenge:<\/p>\n<p>Every day, do a single set of as many pull ups as you can. Even if you can only do one. Keep trying. Concentrate on your form \u2013 every rep must be perfect, otherwise the set is over! Aim to do the best reps possible.<\/p>\n<p>Write down that number. Track it everyday. With consistent practice, you will get better.<\/p>\n<p>Do you want to take your pull ups to the next level? And build an incredibly strong and defined arms and shoulders\u00a0while you\u2019re at it?<\/p>\n<p><span style=\"color: #0000ff;\"><strong><span style=\"color: #0000ff;\"><span style=\"color: #000000;\">==&gt;<\/span>\u00a0<a href=\"https:\/\/bodyweighthiitchallenge.com\/omg-arm-accelerators2-0-vipspecial\">Here&#8217;s a 28-Day Step-By-Step Plan<\/a><\/span><\/strong><\/span><\/p>\n<p>Get a sculpted upper body, be awesome and dominate your pull ups!<\/p>\n<p>Your Coach and Friend,<\/p>\n<p>&nbsp;<\/p>\n<p>KV<\/p>\n<p>PS. Here\u2019s what other cool cats are saying about the program\u2026<\/p>\n<p><em>\u201cHi Kate.\u00a0 Thought you might like to hear how your help has helped me. I\u2019m happy to report that on Nov. 13<sup>th<\/sup> I was doing scapular retractions, and Dec. 12<sup>th<\/sup> I did 3 sets of 4 reps (unassisted) pullups.\u00a0 Woop woop.<\/em><\/p>\n<p><em>Yay woman power!<\/em> \u2013 KC, Avid Follower of KV<\/p>\n<p><strong><a href=\"https:\/\/bodyweighthiitchallenge.com\/omg-arm-accelerators2-0-vipspecial\"><span style=\"color: #0000ff;\"><span style=\"color: #0000ff;\">How to OMG Arms\u00a0in 28 Days\u00a0<\/span><\/span><\/a>&lt;= On Sale Now<\/strong><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cWhat\u2019s wrong with this image?\u201d &#8211; said Professor Stephen Boutcher (world famous fat loss researcher), during our first lecture at UNSW in 2003. We all sat and analyzed this for<\/p>\n","protected":false},"author":1,"featured_media":5672,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[75,330],"tags":[54,331],"class_list":["post-5686","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-exercises","category-challenge-workouts-2","tag-bodyweight-workout","tag-challenge-workout"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Top 5 ways to improve your pull ups<\/title>\n<meta name=\"description\" content=\"Here\u2019s a Simple Step-By-Step Plan to Help You Do Pull Ups\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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