Do This Only If You are Serious about being Fit

One of the most overlooked exercises for building the upper body, back and core strength is the pull up. It requires a very simple piece of exercise equipment, a chin up bar. Pull ups can be performed wherever there is a doorway. Of course, you can go to the gym and use an elaborate piece of equipment that is free standing, but either way there is no excuse for ignoring this exercise other than fear of failure.

Unfortunately, most people and athletes ignore this simple exercise during their regular strength training routine. However, this exercise is a “must do” exercise no matter your fitness level.

How to do the pull up!

The pull up bar should be at a height that requires you to jump up to grab it; your feet should hang free.

1. Stand below the bar with your feet shoulder width apart.
2. Jump up and grip the bar with an overhand grip. The palms of your hands should be facing away from you. (Another variation is and under hand grip where your palms are facing towards you. This is considered a chin up).
3. Bend your knees and cross your ankles for a balanced position.
4. Pull yourself up so your chin is level with the bar.
5. Lower yourself so your elbows are almost straight. Do not fully extend your elbows and hang as this is very stressful on your shoulder joint.

Repeat the movement without touching the floor.

In general, you should move through the entire movement in a somewhat slow and controlled motion. Complete anywhere from 1-20 repetitions depending on your fitness level and strength. Once your form deteriorates, it’s time to stop and take a rest or you may risk injury.

But I can’t do even 1 pull up yet!

If you can’t do one full pull up yet, there are several ways to build up your strength so you can start doing pull ups.

• Machine Assisted Pull Up
Begin by using a pull up assist machine. You’ll have to go to a gym for this, but it’s a good way to start developing the strength required for the pull up.

• Human Assistance
Have a trainer, coach or spotter “assist” you. Keep your knees bent and ankles crossed. Your partner will provide a gentle lift while gripping the tops of your feet. This small assist helps offset your weight as you pull up.

• Negative Pull Ups
Use a box or step to lift yourself into the pull up “finish” position and hold your chin at bar level for several seconds. Slowly lower yourself in a controlled motion, stopping and holding at several points along the way. When you get to the bottom, repeat the process. This is considered an eccentric, controlled lengthening of the muscle, contraction and it will help you gain the most strength in the least amount of time.