The Beginner Pull Up Program: Scaling Without Bands
What Is CrossFit?
CrossFit is a fitness system which combines strength training with cardio exercises. CrossFit is based on the idea that exercise can be used to improve physical performance and health in general. You don’t need to have any prior experience or special equipment when starting out. All you need is a gym membership and a desire to get fit.
How To Do A Pull Up?
A pull up requires your body to do several different things at once. First, it involves pulling yourself up off the ground using only one arm. Then, it’s necessary to keep your upper body from falling back down onto the floor while keeping your core engaged throughout the movement. Finally, you’ll want to maintain good posture throughout the whole process.
Why Should I Do A Pull Up?
Pull ups are great for building muscle mass and improving overall health. They’re also a great way to build strength and endurance. If you’ve ever tried them before, then you probably know how difficult they can be! With proper technique, you can easily perform a pull up without even having any previous experience whatsoever!
Who Is This Program For?
The Beginner Pull Up Program is designed for those who are just starting out. Many people are deterred by the prospect of not being able to do a single pull up. This guide will help you to get through the initial struggle so that you can get on to more advanced training.
What Do I Need?
In order to get the most out of this program, you’ll need a pull up bar. You can find these in most homes, but if you don’t have one then it might be more convenient to go to a local gym. Alternatively, you could get creative and use things like door frames or tree branches.
How Is This Different From Other Programs?
There are many different ways to train for your first pull up. Unfortunately, many of them don’t prepare you for the real thing very well, if at all. This program is different because it is designed specifically for people who are new to pull ups. It uses a special method called “Greasing The Groove” which helps you to build strength in the specific muscles that you need.
How To Do A Pull Up: Step-By-Step
The following six steps can help you achieve your first pull up. All you need to do is follow the instructions and practice the right technique consistently.
Step 1: Effortless Pulls
The very first step involves a special technique called “Effortless Pulls.” This is where you’ll get your body used to the feeling of the movement. To do this, simply stand in front of the pull up bar and lift yourself up to touch it. Then, lower yourself all the way back down.
The goal here is to take the effort out of the movement by completely relaxing your body as you go up and down. Make sure that you’re going all the way down and all the way up.
Step 2: Deadhangs
For the second step, you’ll need to continue doing effortless pulls, except this time you’ll add a five second pause at the top of the movement. Once you can breeze through this step then it’s time to move on to the next one.
Step 3: Eccentric Pull Ups
This is where things start to get a little more difficult. Start by doing effortless pulls, just like in the previous step. However, this time you’ll need to lower yourself down as slowly as possible. This is called “eccentric training” and it’s an essential component of this routine.
Once you feel comfortable with the movement, add a five second eccentric pull to the top of the movement.
Step 4: Controlled Pull Ups
This is basically a combination of the first three steps. Start with an effortless pull, then lower yourself slowly, and finish with a five second pause at the top of the movement. Once you can do this comfortably, it’s time to move on to the next step.
Step 5: Kipping Pull Ups
Kipping pulls are a bit different than what you’ve done in the past. Start with an effortless pull and then begin swinging your body forward using your arms and legs. As you’re swinging, use the momentum to help you lift your body so that you can reach the bar. Then, using your arms to assist, straighten your body and bring your chin above the bar.
At this point, you’ll have achieved your first pull up!
Step 6: Harder Pull Ups
Now that you can do one pull up, it’s time to step it up a bit. The first thing you can do is make the movement a little harder by jumping up to reach the bar instead of using a kipping motion. If that’s still too easy, you can try bringing your legs up to your arms while keeping your body straight. This is more difficult because it requires more strength.
How many times should I do this routine?
Ideally, you should do this routine two to three times per week. You can also mix it up with other techniques in order to keep your body guessing and to avoid getting burned out.
Why is there so much emphasis on kipping?
Most people will never be able to do a pull up because they just don’t have the strength to do it. However, almost everyone is able to kip and complete the movement. By teaching your body to kip properly, you’ll be able to achieve more in the long run.
Can I do other workouts while doing this one?
This routine is pretty intense on its own, so you shouldn’t have to do any additional training.
Sources & references used in this article:
Scaling hard vertical surfaces with compliant microspine arrays by AT Asbeck, S Kim, MR Cutkosky… – … Journal of Robotics …, 2006 – journals.sagepub.com
Using sport education to implement a CrossFit unit by BA Sibley – Journal of Physical Education …, 2012 – shapeamerica.tandfonline.com
Making a difference: Strategies for scaling social innovation for greater impact. by F Westley, N Antadze – Innovation Journal, 2010 – search.ebscohost.com