Don't have pull ups quite yet? That doesn't mean they can't be part of your training routine. Learn 3 pull-up modifications that almost anyone can do!
FIRST THINGS FIRST...PULL-UPS DON'T COME FREE.
Oh yeah, You read that right. Pull-ups aren't going to come without time, hard work, and intention. They take EFFORT over a consistent period of time. Trust me though, it's worth it. There's nothing like that first pull-up feeling!
LET'S START BY DISCUSSING THE
POINTS OF PERFORMANCE WITH THE PULL-UP. SINCE THIS IS THE END GOAL, WE SHOULD KNOW EXACTLY WHAT WE ARE AIMING FOR.
STRICT PULL-UPS POINTS OF PERFORMANCE
Begin the rep in an active hang position. Your core is tight and tension is created.
Pull your chin over the bar without using momentum (no swinging or kicking the legs.)
Lower down until arms are fully extended.
NOW LET'S DIVE INTO MODIFICATIONS.
MODIFICATION 1: BARBELL PULL-UP
Set up a barbell on a rig that is just below your sternum (about 4 inches above your belly button.) Hang directly under the bar with your feet out in front of you. Ensure your shoulders and hips both start under the bar.
Pull your chin over the bar. The goal is to make your upper body do as much work as possible. Use your legs as little as possible.
Lower down with control until your arms are fully extended.
MODIFICATION 2: BOX ASSISTED PULL-UP
Set up a box directly under a pull-up bar. You know you have a proper box height when you can stand on the box and your chin is able to reach over the bar.
Begin the rep with one foot on the box and the other hanging.
Pull your chin over the bar. The goal is to make your upper body do as much work as possible. Use your leg that is on the box as little as possible.
Lower down with control until your arms are fully extended.
MODIFICATION 3: BAND ASSISTED PULL-UP
Start by looping a band around the pull-up bar. You can change the level of band resistance depending on where you're at. As you get stronger, you can use the lighter resistance bands. Place one foot in the band. You may need a box to help you step up and into the band. Make sure you do this safely.
Begin the rep in an active hang position. Core is tight and tension is created.
Pull your chin over the bar without using momentum (no swinging or kicking the legs.)
Lower down with control until your arms are fully extended. Ensure you are not bouncing or using the band for mo
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Thanks for reading!
Xo, Chelsea Lowenstein
B.S Kinesiology
Travel Junkie