Bodyweight Exercises: Understanding Pull Ups And Where To Begin, Part 2 (A Beginner’s Guide).

This is simply moving directly on from the last article on pull ups, published Friday 4^th September 2009. Hopefully you have managed to complete the routine I left you with in the last article at least once by now. I would recommend that you do this two more times before beginning the next routine.

I’ll keep this quite brief as the basic introduction to pull ups has already been covered.

Chin ups: Now that you can happily do 5 assisted chin ups, 3 times over, its time to take away the foot support. Jump into the top position, then lower half way and pull back up. Try to do 3 repetitions. Do this two more times with the standard 1 minute rest in between, making it 3 sets.

Lower offs: Continue the lower offs the same as before, but this time, try to do each one as slowly and as controlled as you physically can.

Isometric Holds: These are exactly the same as before, but this time there will be an extra position. Once you have completed 10 seconds at the 90-degree position (the second position), then lower until your arms are at the 135-degree position. Basically you are almost at the full bottom position, but your arms are still bent. Hold this for 10 seconds then let go. Rinse and repeat 3 times after a 1 minute recovery.

Hanging: Now you have managed to hang for 20 seconds, its time to up the ante! You are now going to attempt 1 minute! You do this by gradually increasing by a few seconds each day. Do not worry if you feel like your hands are burning or slipping off, keep gripping! This will stand you in great steed later on when we have you doing 20 pull ups in a row and you need that grip to last!!! This exercise will toughen your hands as well. If, however, you do not want rugged, calcified hands, some simple moisturizing hand lotion should do the trick of keeping your hands as delicate as they were before! The good news is that you only have to do this exercise once, not three times as before.

To recap, this is what you need to do in this order:

Chin Ups: 3 x 3 sets with a 1 minute recovery between each set.

Lower Offs: 3 x 5 sets, unassisted, with a 1 minute recovery between each set.

Isometric Holds: 3 x 10 seconds in all 3 positions, unassisted, with a 1 minute recovery between each set.

Hanging: 1 x 1 minute, then enjoy the rest!

Notice that the order has now changed. Hanging is no longer at the beginning, but at the end. This is to strengthen your grip even more, as it will be the last exercise that you do, plus it will allow your upper body to stretch at the end of what you may find quite a strenuous workout.

The chin ups are first as they will require the most strength. Be focused, believe you can do it and pull with all of your upper body muscles, not just your arms. Contract your back and push your shoulders upwards. If you still are unsuccessful with this, maintain the original assisted chin ups routine. You may find it easier to up these to 6-8 reps for each set, but try your best to use as little support from your feet as possible.

Again, try to do this routine 3 times a week, and then once you can comfortably do 3 sets of 3 chin ups, plus the 1 minute hang, then move on to the next session that will be in the next article.

Best of Luck!

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