Women and Pull Ups: 3 Secrets for Success You’ve Probably Never Tried
The pull-up is one of the most popular exercises among women. However, it’s not necessarily easy for them to perform correctly. There are many misconceptions about the correct way to perform a pull-up.
Therefore, we have decided to write this article which will shed some light on these topics so that you may get rid of your doubts before attempting any exercise with weights or resistance bands.
Pull-Ups Are Not Just For Guys!
It is true that pull-ups are primarily used by men, but they’re also useful for everyone. A pull-up requires strength and flexibility. These two qualities are very beneficial to anyone who wants to improve their health and fitness level.
It is well known that women tend to have less muscle mass than men, so it makes sense that they would benefit from using weight training programs more than men do.
How To Do A Pull Up?
There are several ways to perform a pull-up. Some of them involve holding a barbell or dumbbell, while others require you to hold a rope attached to the floor. If you want to use the rope method, then make sure that there is enough slack in the rope so that when you lower yourself down, it doesn’t cause too much pain. Another thing that must be considered is whether or not you need assistance from another person. It is to be noted that there are no gender rules in relation to this exercise. Men and women can perform it together.
A lot of people believe that a pull-up requires you to lift your entire body weight up over the bar, but this isn’t entirely true. You only need to pull yourself higher than you would if you were hanging from a bar. As long as you can do that, then you have succeeded in performing a pull-up!
When you start out on your journey to do more pull-ups, don’t do too many at a time. Start off by holding yourself up and letting go after just a few seconds. Once you can do this routinely, add a few more seconds every now and then.
You will quickly find that you are able to hold on for longer periods of time, which will help you get stronger and better at performing the exercise.
Safety Is Paramount!
Once you are able to perform a few pull-ups, you will want to make sure that you do not sacrifice safety for more repetitions. As you get stronger, there is the tendency for your body to become more forceful when it comes to the downward part of the exercise. The last thing that you want is to hurt yourself.
You should always make sure to support your entire body throughout the whole movement. It isn’t necessary to swing yourself up with force. The slower you go, the easier it will be.
Types Of Pull-Ups
The types of pull-ups are normally sub-categorized into three groups. These are wide grip, neutral grip, and close grip. A wide grip is any grip that is wider than your shoulders.
A neutral grip is a grip that is at the same width as your shoulders. A close grip is any grip that is narrower than the width of your shoulders. You can also categorize pull-ups by whether or not you put your feet against a wall while doing them.
Strict And Kipping Pull-Ups
A strict pull-up requires you to move from a dead hang, to your chin clearly breaking the horizontal plane, and then all the way back down again. In this case, any assistance from momentum is strictly prohibited. A kipping pull-up on the other hand allows the use of momentum and “hooking” your body with your arms in order to get your chin above the horizontal plane.
Other Types Of Pull-Ups
Apart from these two main types, there are also a few others that you may hear about. Among these are the wide grip row, the towel grip, and the hammer grip. In addition to this, you can perform a pull-up with your feet against a wall.
Each of these variations will cause your muscles to work in different ways.
The Best Pull-Up Bars
If you want to get started right away, then you will need to have a place to hang your pull-up bar. After all, you can’t very well do your exercises if you don’t have a way to get yourself off the ground!
There are a few different places that you could mount your pull-up bar. It could go in your door frame so that it is parallel with the ground. Alternatively, you could hang it from your ceiling so that it is perpendicular with the ground.
It is up to you, but make sure that it is sturdy wherever you place it. You wouldn’t want it to fall on your head when you are in the middle of doing a bunch of pull-ups!
The Different Kinds Of Pull-Ups
Now that you know what a pull-up is, you may be wondering what exercises you should start out with. In most cases, people will start out doing normal grip pull-ups. However, there are a few other options that you could try as well.
As the name would suggest, normal grip pull-ups are performed with your hands placed in a way that is comfortable for you. This is the grip that most people use when they first start out and also the grip that you will probably stick with for most of your pull-up career. The only thing that changes is how wide or narrow you place your hands on the bar.
As you get stronger, you can move your hands outwards.
Also known as the chin-up, the back grip is performed with your hands placed behind you when you hang from the bar. This style is a bit trickier to master but is a good variation to include into your routine every once in awhile. The back grip forces the biceps and rear delts to do most of the work rather than the arms and shoulders.
When you place your hands wider than your shoulders, it increases the difficulty of the pull-up. This is because it shortens the range of motion that your arms have to move. Most people can perform quite a few standard grip pull-ups but can only manage a handful of wide grip pull-ups.
You can make this style even harder by placing a weight belt around your waist and then hanging an additional weight on it.
To perform this style, you need to have a pull-up bar that is covered in a towel or something similar. This makes the bar much more comfortable to grab onto and thus allows you to grip it for longer without experiencing as much hand fatigue. Some gyms will actually have these types of bars in their pull-up bars.
This is a combination of a pull-up and a dip. To do this, you will start in a front support position as if you are about to do a dip. Then, using the strength of your arms and chest, pull yourself all the way up so that your elbows are locked out.
Make sure to keep your body straight throughout the movement. This is a very advanced exercise so it is recommended that you master all of the preceding exercises before trying this one out.
Tips And Tricks To Better Pull-Ups
There are a few things that you can do to make your pull-ups stronger and more difficult. This will allow you to progress at your own pace without getting too bored with any one routine. If you start feeling comfortable with one or two exercises, simply switch it up and try another style for several weeks or even months before returning to it again.
If you don’t have a lot of time to workout, you can also use techniques like supersets and tri-sets to keep your routine interesting. For example, you can do one tri-set consisting of wide grip pull-ups, towel grip pull-ups and normal grip pull-ups. After performing 6 to 12 reps of each exercise in the tri-set, take a one minute break and then repeat it one more time.
How Can I Train To Get Better At Pull-Ups?
There are many different types of pull-ups and chin-ups that you can train. However, you should first master the standard overhand grip pull-up before trying to learn any of the other styles. Once you can do ten consistently, you can start to use some of the other grips or try some of the harder versions of the exercise.
What Does It Mean If I Can’t Do A Single Pull-Up?
Firstly, you should determine if you are actually weak or if your strength is just not in line with your body weight. For example, a lineman in the NFL can easily bench press more than 500 lbs. However, he is still unable to perform a single pull-up no matter how hard he tries.
This is because his body weight greatly outweighs his strength. In this case, you need to focus on gaining weight in a healthy manner rather than trying to become a lean ultra-powerful athlete.
How Can I Increase My Body Weight?
If you are fairly lean and your body mass index is quite low, it may be difficult to gain muscle quickly without the use of performance enhancing drugs or steroids. The best way to do this, however, is to make sure you are eating a well-balanced and nutritious diet. You should be getting plenty of carbs, fat and protein without overdoing it on any one thing. You should also ensure you get plenty of rest. If you try to gain weight too quickly, you are also likely to put on some fat which will obviously decrease your endurance and ability to do physical activities like pull-ups.
What Should I Do If I’ve Already Achieved Your Goal?
Once you are able to do ten pull-ups, you can start doing some of the other types of pull-ups such as the towel grip, narrow, and underhand versions. Also, you can start training towards more advanced techniques like the slow pull-up and the one arm pull-up.
Why Are Some Of These Exercises So Difficult?
If you are an older beginner, it is expected that some of these exercises will be quite difficult. Even though the program is progressive in nature, everyone progresses at a different rate. It may take you months or even a year before you can do a single rep of some of these exercises. However, if you work hard and stick with it you will eventually get there.
Are These Results Guaranteed?
Sadly, nothing in life is guaranteed. However, you must keep in mind that the fact that you are reading this website, you clearly have an interest in working out and improving your life. This is more than many people can say they have. It is also safe to say that you have read through most of this article as well, so again, you are clearly making an effort to improve yourself which is a great start!
I believe with the right mindset, knowledge, and application of the information in this program you can and will achieve your goals.
These books include detailed information on specific exercises as well as general advice on nutrition and dieting. They include images, descriptions, and comparisons of common exercises that you can use to learn new exercises or double-check the proper technique of ones that you already know.
Click on the images below to learn more about each book.
Body Building Summarized
If you are interested in learning more about body building as a whole, then I have written a short and concise book on the topic. It includes information about training, nutrition, mindset, supplement guidance, and more.
Sources & references used in this article:
Be your own mentor: Strategies from top women on the secrets of success by S Wellington, B Spence – 2001 – books.google.com
Girl Code: Unlocking the Secrets to Success, Sanity, and Happiness for the Female Entrepreneur by K Ferrazzi, T Raz – 2014 – Currency
The secret thoughts of successful women: Why capable people suffer from the impostor syndrome and how to thrive in spite of it by CA Leyba – 2017 – books.google.com
The Seven Lost Secrets of Success by V Young – 2011 – books.google.com
Inside the Business of Graphic Design: 60 Leaders Share Their Secrets of Success by JG Vitale, B Barton – 1992 – thadfordj.com
Buck up, suck up… and come back when you foul up: 12 winning secrets from the war room by G Evans – 2001 – Currency
Winners never cheat: Everyday values we learned as children (but may have forgotten) by C Fishel – 2002 – books.google.com