Hi everyone,
One of the goals i hear alot is 'i want to be able to do a pull up' (its actually one of mine too!) So, below are some tips on how to get there, making sure our technique and form is right to help us along the way!
Firstly, assisted pull up machine, this gets us used to the feeling and resistance can be gradually reduced. This is a great starting point
Practice eccentric pull ups (the lowering part of the exercise) - start at the top of the movement, slowly (for context i sped the video up x5 so it would fit) lower yourself slightly, stop and hold. Lower again, stop and hold.....
Alternatively, leave out the stop and holds and focus on just a very slow, steady and controlled lowering
Practice hanging! Part of the reason people struggle with any conditioning for pulls ups is grip strength. So just keep handing.
Also you will notice right at the start of the hang, i engage my lats, this is soooooo important in a hang. I dont want to see any droopy shooders!
Once you have mastered the hang, add in some good old shoulder shrugs - this helps the mind body connection in the up part, and strengthens the muscles we need to actually haul ourself up!
Finally, banded pull ups! The resistance band gives you that wee bit extra boing to get execute the pull up.
Aim to do 3 x 5 of these 2/3 times a week and you will be well on the way to nailing youe pull up!
Technique Tuesday - let me see you squat.... Technique Tuesday! SQUAT: The squat is a compound movement and is a great addition to a home workout even without any kit. Top tips: Keep spine neutral 'Plant' your feet for stability, shoulder with apart. Aim for 90 degree depth, thighs parallel to ground and knees in line with toes Always control both parts of the movement, slow and controlled on way down and power up To increase intensity you can slow the tempo or add a pause at the bottom. Alternatively add some 'pulses' to your squats and you will really start to feel it! Squats can be done bodyweight or with added resistance, as always form is key! Don't be tempted to increase the weight if your form will be compromised! 💪💪💪💪💪💪