5 REASONS TO DO PULL UPS EVERY DAY

nick fitness expert

5 REASONS TO DO PULL UPS EVERY DAY

#1: IT’S TOUGH TO WORK YOUR GRIP

For the folks who don’t have a background in sports, physically demanding jobs or get a lot of activity in general, the simple act of opening the new cap of a water bottle may indicate you need some work in the grip department. So how do we fix this? Exercises that are allow static contractions of your hands, forearms, shoulders and upper back. Hang from the pull up bar for time, farmers walks for distance with a heavier weight or using a grip trainer. For newbies, endurance will get you results instead of going straight for the heavy weights.

#2: YOUR BACK MUSCLES ARE IMPORTANT

Pull ups are one of the best exercises to develop back strength. So we need to nail down the prerequisites because just staring at the pull up rig isn’t going to build a single ounce of muscle.

• Pull up negatives- stand on something or jump up to the bar and get yourself in the top position of the pull up. In a slow and controlled fashion lower yourself until your arms are full extended and repeat!
• Ring Rows- This allows you to work with your body weight and can be easily modified as you progress. The more parallel to the floor you are the more difficult they become.
• Single arm dumbbell rows- This is great because it allows an increased range of motion and freedom of movement. Start your body with one arm by leaning on a bench and explosively pull the dumbbell back and along your side.

#3: YOUR FORM COULD USE SOME WORK

Pull ups are like any other exercise or movement – there’s a right way and a wrong way to do them. Here are some tips on maximizing your leverage and getting your back into it:

• Take a shoulder-width grip! Not only will you tear your shoulders apart by taking too wide a grip, but you’ll also limit your range of motion and use less of your back.
• Keep your head up! By lifting your chin and cocking your neck backwards, you can engage your upper back muscles and put yourself into a much better position to pull from.
• Pull Up and back! Don’t think of the pull-up as a strictly vertical movement. Instead, lean back and pull the bar to your upper chest, not your chin or neck. Your lower body will be slightly out in front of you and your back will remain neutral, not arched like crazy.
• Pull from your traps!

#4: PRACTICE MAKES PERFECT

Nothing happens overnight. If you want this, you have got to practice and practice often! Even if you can only get one or two, do one or two!

#5: YOU RELY TOO MUCH ON ASSISTED PULL UPS!

I see so many people literally bouncing up and down with bands. Assisted pull ups exclusively in your workouts may be preventing you from doing a real, unassisted pull up. Why? Your whole body needs to stay tight during a pull up, and assistance – whether it’s on a machine or with a band – removes the legs and core from the equation almost completely. It’s difficult to use your back efficiently with a loose core so you end up pulling with less lat engagement and develop improper mechanics.

Assisted pull ups have their place as a developmental exercise but you absolutely cannot rely upon them too much. When it comes time to WOD, modify and save the assisted movements for your strength/skill sessions. With these tips in mind, go forth and conquer the pull-up!