Is your 2020 goal more pull ups? We want to help you get ‘London Fields pull up bar ready‘ this Summer (seriously – some of those guys are actual gymnasts so don’t be put off trying out pull ups for the first time!).
Many of our clients are frustrated at their lack of ability to do many, if any, pull ups. There’s a reason – they’re hard! It’s a big exercise, pulling your entire body weight up and over a bar.
Set Realistic Goals
We like to set realistic goals. If you’re completely new to pull ups, take a month to complete one perfect form pull up. If you’re around the 1-5 mark already, aim to increase your reps by 1 every 2 weeks, until you hit 10. Again, all with perfect form.
Which Muscles Are Worked?
In the back it’s the lats, traps and rhomboids that perform the majority of the effort. In the arms, it’s the biceps and brachialis muscles. Surprisingly, your core muscles are a crucial muscle group in the pull up. Read more about the muscle groups here.
What Is Perfect Form?
Quite simply, perfect form begins before you even touch the pull up bar and begin to pull. It’s to do with hand grip and positioning, shoulder and back activation and getting your all-important core ready for the lift.
Activate Your Core
Brace your abs—as if you’re ready to be punched — this will maintain a straight spine and keep you stable.
Use Your Glutes
Clench your glute muscles, stabilising your lower body. This prevents your legs swinging and giving bad form.
Assume Banana Position
See the image above? Aim for that. This position forces your lats and abs to work harmoniously.
Keep Your Body Stiff
Right from your head to toe, keep everything rigid, this will help increase the pulling power in your lats and arms.
Aim For Chest Level
Look up at the bar and slightly lean back to allow your chin to clear the top. If you’re able, try to actually touch the top of your chest to the bar.
Slow Dead Hang
Come to a slow dead hang at the bottom of each rep. This works the full length of the muscle.