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Its notcomplicated,but that sure doesnt mean that its easy.
Katie Thompson
The move takes genuine, focused work, along with a whole lot of strength.
To the naked eye, its an upper-body exercise, but its truly a full-body exercise, Stokes explains.
So lets get to dissecting everything you need for pull-up progression, shall we?
Katie Thompson
Pull-ups require a ton of back and arm strengthand help you build even more.
They also require significantcore engagement and control, and a whole lot of shoulder mobility, says Stokes.
Stokes says to think of them as hanginghollow holds.
Katie Thompson
Its also a greatgrip strength exercise, Stokes adds.
Thats important, sinceresearchlinks it as a solid predictor of overall health and longevity.
Getting your first pull-up takes time, patience, and dedication.
Katie Thompson
Were not going to sugarcoat it here: Pull-ups are hard AF.
For most people, its probably not going to happen in six or even eight weeks.
The timeline is very personal because it depends on your starting point in terms of strength, she explains.
Katie Thompson
Thats why one of the most important skills when chasing thisor anyfitness goal is patience, says Potter.
There is no hack, quick fix, or magic pill that will help you do your first one.
It will take time, consistency, effort, and patience.
Katie Thompson
Heres your roadmap for reaching your pull-up goals.
The best way to improve at any exercise is to train it consistently, Potter says.
Then, as you get even stronger, theyll creep back up.
(After which, its time to up the weight again!
And so the cycle of progressive overload continues.)
She recommends doing these at the beginning of your workout.
Katie Thompson
Its very hard to say when youll be ready for one, but it doesnt hurt to try.
You never know until you try, says Stokes.
You could try it every session, as long as its not going to frustrate you.
Katie Thompson
Whether you try at the beginning or end of your workouts is up to you.
Focus on keeping this movement very slow and intentional to see to it youre getting the benefits.
The goal with a hollow hold is to buildcore strengthand stability.
Katie Thompson
Doing it with one arm at a time also adds in a core stability challenge.
Itll also start getting you used to the motion of pulling your bodyweight up.
To make the move easier, move your legs closer to your body.
Katie Thompson
To make it harder, bring your legs farther out.
The more parallel to the floor you are, the harder the inverted row is, she notes.
This move will hit your rear deltoids, or the backs of the shoulder joint.
Katie Thompson
These muscles are important for stabilizing the shoulder during pulling motionslike a pull-up.
Biceps play an important role during pull-ups, so its a great idea to target them with curls.
These moves are listed in the order in which youll do them.
Katie Thompson
Think of hanging as progressing your overhead shoulder mobility work, says Stokes.
After a few weeks of progressing, you’re able to move to the next step.
There are two things about this move that make it easier than a full pull-up.
Katie Thomspon
Second, the band helps make the motion easier by giving some assistance.
Eccentricsare a great way to build strength, and get your grip used to bearing your full weight.
Pulling all of your body weight is a big feat!
Katie Thompson
If at any point you get discouraged, remind yourself that this process takes a lot of time.
Its not that you cant do them, you cant do them yet, she clarifies.
That mindset is whats going to give you the confidence to try and work up to that pull-up.
And its going to feel pretty damn good once you finally do.
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