The Fastest Way to Get GREAT at Pullups (GUARANTEED)
If you can't do many pullups right now and you're looking for a way to more pull-ups, you've come to right place. In this video, I am going to give you a well-designed progression for beginners to increase their pullups by up to 44%. While using isometrics isn't the normally prescribed progression to do more pull-ups, they might be the secret to unlocking greater gains when you are looking to do more pullups quickly.Do More Pull-Ups Here: https://athleanx.com/morepullups
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Since you are looking for how to do more pullups, this progression I show you in the video is going to do just that. By using isometrics, you are tapping into strength you likely didn't know you had. Isometrics are great way to build strength at different points in the range of motion of the pullup. As a matter of fact, you are stronger isometrically than you are concentrically. Thus, strengthening the different parts of the range of motion will help you get past the most common sticking points on the pull-up.
It starts with the first isometric hold where you are keeping your chin over the bar. To get here, use a chair to step up to the pullup bar so that you are not wasting effort or strength. Try to hold this as long as possible, at least 5 seconds. Once your strength gives out and you can't hold the position any longer - you don't want to let yourself just drop down. Instead, look to lower yourself slowly as this will help build eccentric strength as well, the strongest phase of the range of motion.
Once you finish that rep, step up to the pull-up bar with the top of your head just under the bar. You are again going to hold this position for as long as you can and slowly lower yourself down as you begin to fail. Remember, if you build your isometric and eccentric strength, it will have a great carryover to the concentric portion of the exercise (where you pull yourself up to the pullup bar). Your strength building via isometrics at this point is important for combating the sticking point of the range of motion.
Next, you are going to step up to the pull-up bar but keep yourself in the mid-range of the exercise. Working on the isometric strength here, once again, fights the sticking point. Remember to lower yourself slowly, fighting the negative.
Finally, at once of the hardest points of the range of motion - the initial pull to get yourself going - you are going to depress your scapulae and pull yourself up just enough to get your head to the level of your biceps while keeping them away from your ears. To help with this, give a slight lean back. You're going to fight the negative as hard as you can, just like on every other rep.
If you find yourself crashing towards the floor at any point of the pullup isometric holds, simply unweight your body slightly by stepping onto a resistance band that is looped around the pull-up bar.
The next time you perform this workout, you are going to start from the bottom of the range of motion and go backwards so that you are ending with your head above the pullup bar. That means you are working strength at the bottom of the exercise while you are freshest.
Perform this pullup progression 3-4 times per week, alternating the pull-up progression each time you do it.
If you can do 10 or more pullups, you're progression is better suited to be volume based. In this scenario to do more pull-ups, you're performing more pull-ups to accrue more exercise volume to get stronger rather than using isometrics.
If you are looking to do more pullups with the volume based approach, simply head over to athleanx.com/domorepullups to get your free 30 day plan to do more pull-ups.
If you are looking for a complete workout program that helps you not only do more pullups, but to get stronger, build muscle, and get more athletic, head to athleanx.com using the link below and check out the program selector to find the best program for your goals.
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