Pull up master
If you can’t do a pull-up, start with these essential steps to get there. Strict pull-ups, with no kipping or swinging, are a true test of strength. If you’re struggling to get your first rep, here’s a detailed roadmap to help you succeed. The first step is to work on dead hangs. Grip the bar, engage your shoulders, and hold the position for 20 to 30 seconds. Complete 3 sets. This exercise will help develop the wrist and shoulder stability you need for the pull-up. #DeadHangs #GripStrength #ShoulderStability Next, move on to scapular pulls. From the dead hang position, retract your shoulder blades without moving your arms, then relax. Perform 3 sets of 8 to 10 reps. This exercise is crucial for learning to engage your shoulders, which is key for strict form. #ScapularPulls #ShoulderEngagement #PullUpForm Once you’ve mastered this, you can add negative pull-ups. Use a box or jump to get your chin above the bar, then lower yourself slowly with control, taking 3 to 5 seconds on the descent. Do 3 sets of 5 reps. This builds strength in the hardest phase of the movement. #NegativePullUps #StrengthBuilding #ControlledDescent The next step is assisted pull-ups. Use resistance bands or foot support, but make sure you stay controlled. The goal is to complete a full range of motion without using momentum. #AssistedPullUps #PullUpProgression #FullRangeMotion Finally, don’t overlook core activation. Exercises like hollow body holds and leg raises are essential to build a strong core. Perform 3 sets of 20-second hollow body holds and 10 leg raises. A strong core prevents swinging and ensures strict pull-ups. #CoreActivation #HollowBodyHold #LegRaises To achieve strict pull-ups, remember this checklist: No kipping Controlled movement Full range of motion (chin over the bar, arms fully extended) Tight core and engaged shoulders Consistency Tip: Do this routine 3 to 4 times a week. Progress is guaranteed if you stay patient and disciplined with your approach. #consistencyiskey #PullUpJourney #StrengthProgress #bodyweighttraining #pullups
