Working on #pullup #strength #endurance
or just trying to do you first pull-up? Try this little logical progression in your #training
. Mix it in before, after or make it the whole practice.
1. Begin by working on hanging endurance, #core #gripstrength
and proper #shoulder
placement with timed dead hangs. Hang as long as you can as still as you can with the shoulders pulled down and away from the ears.
pull ups. From a dead hang do sets of 10 straight arm pull ups. Releasing into the shoulder socket and then engaging it and pulling up as high as you can with no bicep engagement.
descending pull up. Safely working on the same muscle groups from the opposite direction. Eccentric contraction builds a ton of strength and this is a great way to engage the proper muscle groups as you lower. Again, make sure the shoulder stay down and away from the ears to avoid neck/trap over use.
4. Assisted pull ups using a band, a low position, or a #plyobox
5. When training strict pull ups, you can effectively use two methods. Max effort- go too you can't and then return later to try again. OR Pyramids- 2 on Monday 3 on Tuesday 2 on Wednesday 4 on Thursday etc Slowly ramping up the numbers wrk to week.
#fitness #tips #mondaymotivation #bouldering #climbing #bjj #mma #yoga #bodyweight #calisthenics #fitdad #gymlife #dadlife