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Thread: Where to begin to work towards pull-ups? page 2

  1. #11
    diene's Avatar
    diene is offline Senior Member
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    I really hate doing negatives, and I really suck at static holding. I also have really poor grip strength. But I will start doing static holding then negative (lower slowly) on a regular basis. My upper body strength is so terrible that I have trouble doing high-rep pullups even with a band. Either I fail at some point and just stop being able to pull myself up, or I use a band so big that I'm basically bouncing off it and not doing pullups at all.

    Any time a WOD includes pullups, I know I'll be the last to finish no matter how fast I do everything else because I will be super slow at the pullups. It's really demotivating. The same goes for pushups, actually. I do them on an incline, with my hands resting on a box, but am still super freaking slow (at least I get super slow after the first 10 or 15). I can do them faster on my knees, but that doesn't feel like doing proper pushups.

  2. #12
    Shotglass's Avatar
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    Get an inexpensive pull up bar that hangs on a door frame...for that matter you don't even need one: a low hanging tree limb or set of playground monkey bars work but might be harder to grab. Start by using some sort of a chair or box assist to help you do the pulling up then do a negative - which is letting yourself down slowly with little to no assist. Eventually you will be able to do a pull up with no assist. Do as many as you can with no assist then use your legs to complete your goal (12 - 20).
    Good luck.

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  3. #13
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    skline2 is offline Senior Member
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    I have tried the PB progression (two-leg assisted, one-leg assisted) etc. and the CC progression (lean back from the wall, Australian pull ups, etc.). I have found the Australian pull ups much more helpful. It took me a couple of months to do even do one real Australian pull up. Quickly I progressed to doing five all the way and another five half way up. I jumped on the pull up bar the other day and was able to do a real pull up. It took much longer for that to happen using the PB progressions for me.

  4. #14
    emilyrhk's Avatar
    emilyrhk is offline Junior Member
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    If you want to improve pull ups specifically I highly recommend Greasing The Groove!

    Last summer I did an experiment as I could not do one pull up. I used a door pull up bar and every time I walked past it I did a negative or chair assisted pull ups. I would do this for a few days then have two days off, but there was no strict routine here, simply when I felt weak I would rest, when I felt strong I would recommence.

    In 2 weeks I could do an unassisted pull up! I do have quite freakishly fast adaptation to strength stimuli but I was amazed by how quickly this style of training worked. It is recommended not to use it for more than one exercise so as not to overtrain.

    Good luck!

  5. #15
    tplank's Avatar
    tplank is offline Senior Member
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    I think Al gives great advice. It worked for me.

    Learning to Do a Pull-up

  6. #16
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    lorichka6 is offline Senior Member
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    I got them using a door frame bar. I was in crossfit too - making little progress with the bands or ring rows... About a year in I was so tired of doing ring rows all the time we went and got a bar. It is in the door frame between the kitchen and dining room - so a place where I am a lot. While I made coffee - I'd jump up and do a negative. Drink some coffee - do another one. While cooking, after doing the dishes... etc. I never went to fatigue (I'd do 1 or 2). But I would end up doing 10+ per day. In two weeks I had a strict chin up. Took longer to go from chins to pull ups but I got those too. I'm up to 5 strict pull ups now.

    Note: if your box pushes ring rows, those are important for developing lats and back strength but I do not believe that you will ever get a pull up JUST from ring rows. So, do the ring rows while you are there and work the chins/pull ups on your own time. And don't jump the gun with kipping pull ups

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