Hey there strong people!
If you have been wanting to strengthen your pull-ups, bellow are 5 different variations or exercises to help you out! As a CrossFit Coach and Personal Trainer, I have athletes/clients tell me they want to get their first pull-up. This is no easy goal but if you have a solid strength program, add some of the exercises I have included here and you will get there! Also, BE CONSISTENT!
The exercises pictured bellow are:
1. TRX rows (or Ring Rows)
2. TRX rows with feet on box
3. Jumping Pull-ups
5. Eccentric Pull-ups (5 sec. descend)
1. TRX rows (or Ring Rows): You can do this with a TRX, gymnastic rings, or a lowered racked barbell. The closer you are to the floor, the more difficult it will be. Keep your core tight, back straight and squeeze your back as you pull. Good start: 3 sets of 10 reps.
2. TRX rows with feet on box: Once you master regular ring rows, by placing your feet on a box, it will make it a bit more challenging. Good Start: 3 sets of 10-12 reps.
3. Jumping Pull-ups: Start on a low box with your arms fully-extended. Push yourself up to get over the bar and slow back down into the fully-extended position. These will feel easy, but if you do them correctly they will help strengthen the pull-up position and help you build confidence to get up there on your own.
4. Band Pull-ups with a 3 sec. hold (chin over bar): Using a heavy band, put one foot in the band and cross the opposite leg over it. Starting at a full-extension, the band should assist you to get over the bar and hold the top position for 3 seconds. Good Start: 3 sets of 5 reps.
5. Eccentric Pull-ups (5 sec. descend): Pull yourself up or use a box to jump up and control the descend taking about 5 seconds. Good Start: 3 sets of 5 reps.
Get after it!!! Comment with any questions bellow!
