The first thing you need to know is that it’s not easy to make a strict pull-up. You have to practice a lot before you’re able to do one properly. If you want to learn more about how hard it is, then read this article which explains exactly what makes it so difficult.
How To Do A Pull Up?
There are several ways to do a pull up. There is the traditional way where you just stand there and try to push yourself up off the ground while keeping your arms straight out behind you. Then there is another method called “the reverse grip” where instead of holding onto something like a bar or towel, you hold onto something else like a wall or floor. You’ll see why in a moment.
You can also do a pull up using straps, but they tend to be very uncomfortable. They aren’t recommended because you don’t really feel like you’re getting any benefit from them. Instead, use elastic bands if you want to make it easier.
Elastic bands are great because they allow for flexibility and movement without being too restrictive. They are also a great way to make any exercise more fun.
Now, we can step into the ring and get to work. We’re going to be learning how to do a pull up using the “reversed grip” technique. This way is actually easier than it looks, and it’s just as effective as the other techniques.
Let’s start with the basic instructions.
Firstly, you are going to want to find something that you can hang from like a towel, rope, or even a loop in a sturdy curtain. It needs to be within arms reach and at a height that your feet can just touch the ground when you’re standing upright. Then, stand in front of it so your back is facing it.
Most likely, your toes will still be able to touch the ground. Slowly squat down and bring your knees towards your chest. Then, take one foot and place the bottom of your foot against the back of the top ankle. Once you are able to grab your foot (or the arch), grab it with one hand while using the other to keep your balance. You’ll be supporting yourself with one arm which will basically be doing all the work.
Now that you are holding yourself up with one arm, you have to start bringing your other foot up towards the other ankle. The goal is to get your other leg in a position so you can grab it as well. Keep leaning forward so your body is out in front of you and keep pulling until you can grab your other foot.
It may take some time to get the hang of this, but you should be able to do it with enough practice. If you feel any cramping or tightness in your back, try to stretch it out. Otherwise, try holding the position a little bit longer each day. After a week, you should be able to hold it for at least a minute without any issues.
Once you can do that, you’ll be able to pull yourself up without any issues. Remember, start off slow and work your way up to it. Don’t try to rush yourself or you’re going to wind up with sore muscles (or maybe even a pulled muscle).
Be patient and take your time because the wait will definitely be worth it.
Patience is the Key
There’s really nothing too fancy about this method. It’s just the basics of progressive resistance, and it works so well because your body is designed to handle this sort of thing. If you’ve ever seen a baby learn to walk, then you know that they go through the same process as you.
First they learn how to get onto their feet, then they learn how to take a few steps, and before you know it they are running around the house. The difference is, your body is capable of handling this sort of stress.
The human body was designed for doing exactly what you are trying to do. The only reason people don’t do it naturally is because society has made our lives soft and stationary. From the moment we start our daily lives as babies, we are locked into one position and rarely move from that spot.
They are needed for working on a farm or other types of manual labor, but most of the jobs that people do nowadays don’t require them to move at all. We sit in our cars, we sit at our desks, we sit on the couch and we go to sleep.
That doesn’t mean your body doesn’t want to move however. It craves activity, it craves movement, and it craves challenge. Your body is an amazing machine and it was designed to move.
Unfortunately, modern society has turned our lives into a sedentary prison without bars. However, there is a way to break free, and it starts with something as simple as climbing a rope.
Start by holding the rope in front of you with both hands about waist high and stand with your feet close together. Slightly bend your knees and swing the rope from side to side a couple of times to build momentum.
When you feel ready, toss the rope slightly above your head and grab it as it comes down. Keep the rope moving by swinging it from side to side again and when you feel you have enough speed, pull your arms in to raise your knees up. This will cause your body to fly up off the ground.
Try to pull your legs up as high as possible and use your arms to swing yourself upward.
When you are at the top of your swing, let go of the rope with one hand and push away from the rope. You should fly outward at a 45 degree angle. When you feel you’ve gone out far enough, pull your knees up to your chest and then straighten them as you fall back towards the center of the rope.
This action will twist your body around so that you are now head first down towards the ground. As you are falling, reach out and grab the rope with both hands as you bring your knees up to your chest.
At this point you should have the rope moving downward at a 45 degree angle with your body following right behind it. As the rope starts to move past your knees, straighten your legs and push away from the rope so that you are now heading downward at a 90 degree angle. Let go of the rope when your arms are straight out in front of you.
You should now be falling straight down at a 90 degree angle. When you are almost to the ground, pull your knees up to your chest to twist your body around again so that you can grab the rope with both hands. Now swing back upward in a similar fashion to how you did it before and repeat this entire process until you can’t do it any longer.
This is just one of many exercises that will help increase your fitness level. There are many others you can try and the key is consistency. You also need to push yourself, but you need to be careful not to over do it on your first day or you could set back your recovery time by weeks.
Remember, your mind and body are incredible things, but they need proper care and maintenance in order to reach their full potential. Take care of yourselves and I’ll meet you back here tomorrow morning.