Wow, we’ve moved through some pretty demanding movements.
And quite honestly – think we’re going to scale it back. Just a bit.
But only enough so that you can still:
- Spend less time in the Gym
- Look Sexy as Hell
- Get you Functionally Fit
Now we’re going over a simple and effective exercise that is a staple to your body, you can do in a gym, and even in the comfort of your own home.
Surprisingly, a lot of people cannot do a pull up. Rightfully so – it’s hard. To add to that, it’s widely ignored because it doesn’t get you those “beach muscles”. Girls focus on their triceps, guys focus on their pecs.
You can sculpt a pretty impressive upper body, arms, and even “beach muscles” through some good old fashioned body weight work. Also known as grabbing a bar and pulling yourself the fuck up.
This is what we’re getting into:
- Why Pull Ups are Effective
- How to do a Pull-Up
- Pull-Up Work Out
Why Pull Ups are Effective
Pull-ups are effective because they’re the only bodyweight exercise that is impressive on its own. Great, you can do bodyweight squats. Awesome, you can do a bunch of pushups. But you know someone is strong and fit when they can bang out reps of pull-ups.
It’s also hard work. Much like the squat and kettlebell swing, it takes a lot of effort to pull your entire body up and get your chin over the bar. Aside from hard work and an impressing people with your physical acumen – here are some other benefits that you’ll take a liking to.
Works out your:
Oh, and if that wasn’t enough . . . you can do them at home. You do need to purchase some equipment, but it’s only $25. That’s not an affiliate link by the way. Just something that you can latch onto your door and get a workout going.
How to do a Pull-Up
When you’re at the gym, all you need to do is find a bar. They’re typically between a bunch of universal machines or right by the squat rack. Don’t even think about using machines.
1. Grab a horizontal bar with an overhand grip and maintain a dead hang position. It’s important to note my grip on the bar, I go for wide grip however as long as your hands are shoulder width apart that’s fine.
Pretty simple right?
For some yes, for some no. You might have a hard time. And if you do that’s cool. Got you covered.
If you do, here are some tips:
Use a band.
Another quick and easy way to get strong enough to do pull ups is by jumping on the bar into the position where your chin is over the bar and holding for as long as you can. Gravity will take its effect and your muscles will be working hard to hold you up. Trust me.
If you have access to rings at your gym, it’s an easy way to strengthen up your lats to get you to where you can actually execute a pull up. You can also use a Smith Machine to imitate a row.
All you need to do is get your entire body at a 45-degree angle to the floor. Your heels should be the only thing touching the ground while you are leaning back holding onto the rings. here, just pull up until your chest is through the rings.
Personally not a big fan of using any type of machines. There are exceptions of course, like if you are injured and it’s necessary. But overall, the body responds best to natural elements – so unless you’re required to, keep it old school.
If it’s easy
Add weight. Duh. Use a belt so that you can attach some plates using a belt like the one below. Or wrap a dumbbell between your legs.
And now on to this week’s challenge.
Pull Up Work Out
It’s understandable that a lot of people might be at different levels with the pull up. It’s cool. So instead of giving you a specific workout, I kind of tailored it to where you might be at.
Check it out:
- If you can’t do one pull-up – get one
- If you can get one pull-up – get ten
- If you can do 10 pull-ups – add some weight.
Get after it.
Any questions? Hit me up. If you like the article – please share! And if this is your first time here sign up for my email list below to get a free course on how to eat right with a desk job, along with access to content on a bi-weekly basis.
Thanks again for reading and talk soon.
by Andrew Kobylarz
Photo Credit, Marines,