Its a long road, but one thats worth it.
Theyre also an ideal way toimprove your grip strength.
Grip strength is important for everything from opening jars tolifting weights.
Heres how to work your way up to a pull-up, plus how to do one with good form.
Instead, work up to it slowly by simply hangingfrom the bar.
This move is literally called a bar hang and its a great place to start.
Keep your legs straight, your feet slightly lifted in front of you, and your core braced.
Aim for 10 to 15 seconds, which is much more challenging than it sounds, Inkster says.
The lowering phase should take at least three to four seconds, Inkster says.
A pull-up band can help you practice the movement of a pull-up without liftingallyour weight, she explains.
Its also totally OK to just jump up on the bar and give it the ol college try.
Once you practice more often and strengthen these muscles you’ll be able to do a full set easily.
How To Do A Pull-Up
Ready to give it a try?
Here, Inkster explains how to do a pull-up with good form.
- With your hands shoulder-width apart, hang from a pull-up bar with an overhand grip.
(Fun fact: A chin-up is when you use an underhand grip, Inkster says.)
see to it you pack your shoulders by keeping them down and away from your ears.
Your upper chest should lightly touch the bar at the top of the movement.
Do 3 sets.
How To Make A Pull-Up More Challenging
Ready to take things to the next level?
you’ve got the option to also make the exercise more challenging by adding weight.
Use a weight belt to hang plates around your waist, Inkster says.
Starting with just five pounds will make pull-ups much more challenging.
She also recommends trying side-to-side pull-ups where you pull up to your right, then up to your left.
Slowing your reps down can also make a difference.
Itll help to keep the muscles below your chest in mind, too.
Brace your core and squeeze your glutes to help you lift.
Remember to hang between each rep to make the most of this move.
Studies referenced:
Snarr, R. 2017.
Electromyographical Comparison of a Traditional, Suspension gear, and Towel Pull-Up.
Is grip strength a predictor for total muscle strength in healthy children, adolescents, and young adults?
Health & Fitness
This article was originally published onSep.
