Warmup: Vertical Pulls 2x20
Horizontal Pulls 2x15
Jackknife Pulls 2x5
I bought my pullup bar a couple of years ago and was horrified to find that I could not do a single pullup! I got completely demoralized and quit even trying. I wish I had been introduced to the concept of progressive steps in bodyweight exercises back then, maybe I would have stuck with it.
I'm about 6 weeks in to my training, trying to take it easy, but the temptation to push for more gains is strong. I have to watch out for joint and tendon stress at this point, and these early sessions are largely aimed at conditioning these tissues. I notice a little bit of pain in my left elbow, probably because I was tired in the last sets and was jerking at the beginning of the reps to use momentum. That is just what I need to avoid.
- With broom handle across doorway, chest high, stand so that your chest is against the broom handle.
- Grasp broom handle near wall on either end and lean back so arms are fully extended.
- Pull so your chest meets the bar then release so your arms are again fully extended. This is one rep. Timing should be 2 seconds pulling, 1 second pause, 2 seconds back.
- Intensity may be increased by moving your feet forward one foot so that your body leans more. Careful, don't let the broom handle slip!
- Hanging from a chest-high bar, step your feet forward so that your arms are perpindicular to the floor. Your body should be straight from head to feet, at about a 45 degree angle to the floor.
- Pull your chest to the bar, pause, lower yourself to starting position.
- Timing is 2 second pull, 1 second pause, 2 seconds down
- If you have a higher bar, use a support for your feet. It should be tall enough so that if you stood on it, the bar would be chest-high.
- Similar to horizontal pulls, but hang straight down. Support your feet so that you are bent at the hips with your legs parallel to the floor. Your body should be shaped like an "L".
- Pull up so that your chin clears the bar
- Use 2-1-2 timing.