The Proof Is in the Pull-Up: 10 Tools for Getting Better at Pull-Ups

The Proof Is in the Pull Up: 10 Tools for Getting Better at Pull-Ups

10 Tools For Getting Better At Pull Ups

1. Proper Form – You must have proper form when performing any exercise.

If your body doesn’t move properly, then it’s not going to do anything. When you perform a pull up, make sure that your arms are straight and that they don’t bend forward or backward during the movement. Also make sure that your back doesn’t arch or round.

2. Weight – Always use a weight that will challenge you and keep you moving throughout the set.

A barbell works best because it allows you to work with weights that are heavy enough to give you a good workout but light enough so that if something goes wrong, there isn’t too much damage done to your joints. Other options include dumbbells, kettle bells, medicine ball handles, elastic bands and even weighted vests!

3. Rest Period – Make sure that you rest between sets.

The Proof Is in the Pull-Up: 10 Tools for Getting Better at Pull-Ups - from our website

Your muscles need time to recover after doing a hard workout. However, don’t take too long between sets; just short intervals of 30 seconds to 1 minute. Too long of a break and you risk injury from overtraining or burnout.

4. How Many – You may be wondering how many pull ups you should do.

That’s a factor of many things: your age, weight, height, gender, fitness level and many other things. A good range to aim for is 10-20 repetitions. If that’s too easy, then increase the weight so it’s challenging. If it’s too hard, then lower the weight so it’s a good challenge but not impossible.

Sources & references used in this article:

Relationship of 1 repetition maximum lat-pull to pull-up and lat-pull repetitions in elite collegiate women swimmers by KA Halet, JL Mayhew, C Murphy… – The Journal of Strength …, 2009 – journals.lww.com

Verbal feedback in therapeutic communities: Pull-ups and reciprocated pull-ups as predictors of graduation by K Warren, D Hiance, N Doogan, G De Leon… – Journal of substance …, 2013 – Elsevier

Relationship between maximum pull-up repetitions and first repetition mean concentric velocity by GK Beckham, JJ Olmeda, AJ Flores… – The Journal of …, 2018 – cdn.journals.lww.com

Motor cortex fatigue in sports measured by transcranial magnetic double stimulation by F TERGAU, R GEESE, A BAUER, S BAUR… – Medicine & Science in …, 2000 – Citeseer

Fitness and anthropometric profiles of international vs. national judo medalists in half-heavyweight category by P Drid, C Casals, A Mekic, I Radjo… – The Journal of …, 2015 – cdn.journals.lww.com

Misinterpretation of velocity pull‐ups caused by high‐velocity infill of tunnel valleys in the southern Baltic Sea by L Frahm, C Hübscher, A Warwel… – Near Surface …, 2020 – Wiley Online Library

Effective teaching practices during physical fitness testing by A Stewart, BA Boyce, S Elliot… – Journal of …, 2005 – shapeamerica.tandfonline.com