Back to Basics: Five Exercises to Perfect Your Pull-Up!
Given the Covid-19 pandemic, many people are stuck at home with just a pull-up bar. Not to worry, here are some tips for improving your pull-up!
#1 Hollow Holds!
This is a great exercise because it works your abdominal muscles while working on correct positioning. Lie down and raise your legs approximately six inches off the ground. Lift your arms and keep them by your ears. You’ll want to double check that your back is not arched. If you can place your hand easily under your back, then tighten that core! If you can’t maintain good form, then stop the exercise and rest. Good form works the right muscles and prevents injury, so quality over quantity.
#2 Hollow Hold on the Bar
Now, do the same thing you did on the ground, while hanging from a pull-up bar! Hang with your shoulders engaged (if this is hard, see exercise # 3). Tighten your core as you bring your feet out in front of you! This will work your abs while strengthening your shoulders!
#3 Shoulder Shrugs
This one is extra important. For climbing, pull-ups, hangboard, or any scenario which involves hanging from your arms, you need to be able to properly engage your shoulders. When I first started hangboard training, no-one taught me this and I tore my rotator cuff! To perform shoulder shrugs, hang from the bar and bring your shoulders down. This should create extra space between your arms and ears. Your lats should engage as well.
#4 Assisted Pull-ups
Grab the bar with your palms facing away from your face. Place a foot or two feet on a chair or an exercise ball. Use your legs to assist in the upward motion. The lower the ball is, the harder it is for your arms.
#5 Negatives
Use a friend or a chair to pull-up so that your chin is above the the bar. Lower down as slowly as you can (aim for at least 5 seconds) until your arms are straight. Then repeat!