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How to perform your first pull-up or chin-up?

Pull-ups or Chin-ups not only are really the epitome of bodyweight strength movements, they are a measure of athleticism, body composition, efficient relative pulling strength, develop slabs of muscle on your back plus they look badass. I always go that Rocky IV scene where Stallone is banging out pull-ups in that dark training dungeon :)


While Pull-ups/Chin-ups provide so many great benefits to us, however, not all of us can perform them from the word go. We have to build up to a full pull-up and then gradually build up to multiple pull ups, then weighted pull-ups and so on.


In the below video, you will see a sequence of Regressions(easier, manageable variations) of the pull-up leading up to the standard pull-up/chin-up.




  1. Start with the dead hang from the pull-up bar. Initially you won't be able to hang for a longer duration, hence start with 10-15 seconds, 2-3 sets and gradually build up to sets of 45-60 seconds.

  2. Move up a notch, start doing jump and holds. Just jump up to the bar and hold the top position of the pull-up. The jump portion alleviates the "pulling up" portion and you're directly on top. An isometric hold on top for as long as possible, will help you build up strength of the pulling musculature, namely the upper back, lats/wings and biceps. If due to some reason you cannot jump, ask a friend or your trainer to help you grab the bar sop that you're in the topmost position("chin up!!") position.

  3. Once you get a hold of the jump and hold, add a slow descend or a slow negative or slow eccentric component to that. Lowering yourself in as long of a time as possible will develop strength and muscle required to perform your first pull-up

  4. Lastly, use a resistance band and loop it on the pull-up bar, fix one of your knees into the loop. Now, perform the pull-up. The stretch of the band will assist you in getting up there at the top, but the lowering portion will be harder, you will have to literally push yourself down under control. If you don't have bands with you, you can ask you friend or trainer to assist you to reach the top, it almost becomes somewhat like point number 3, but you can make it tougher by asking your friend or trainer to provide resistance in the lowering portion of the movement mimicking the band.

  5. Now you are ready to perform your first pull-up. Always remember, to ward off any energy leaks, always keep full body tension - always dorsiflex your ankles(bring your toe towards you), from here, you can either flex both of your hips with knees out in front or keep your legs straight out or you may also try a sprinter (one leg in front and one at the back - just like running in the air and then perform your pull-up. This way you won't be able to compensate and forcefully try to bring your chin-up over the bar and this way you will work the muscles in the most efficient way and build more strength.


Source - www.liftnwander.com


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