Snapple Fact: The average person walking down the street cannot perform a pull-up.
A Step-By-Step Guide to Mastering Pull-Ups
My life's mission is to help my clients reach their fitness goals, which often includes performing a proper pull-up. Using a specific set of strategies that I've developed, I have transformed many of my clients from being a pull-up zero to pull-up hero. Employing these five strategies will have you doing more pull-ups than you ever thought possible!
1. Use a Resistance Band
Place your knee or foot in the resistance band depending on how much the resistance band stretches. You are going to perform a pull-up and begin patterning the actual movement. The thicker the band, the more assistance you will get. As you progress, you can use a thinner band and work your way up.
2. Perform the Eccentric Portion of the Pull-Up
Jump up and slowly lower yourself back down. You can use a box to get to the top because jumping eats up some of your energy. This is the eccentric portion; the lowering and lengthening phase of the pull-up movement.
3. Perform the Strong Component of the Lift
Perform the strong component of the lift, which is midpoint to the top.
4. Perform the Weak Component of the Lift
(The Most Difficult)
Perform the weakest component of the lift, which is bottom (hanging) to midpoint. This is very taxing and utilizes a lot of energy because you have the least biomechanical advantage in this portion of the lift.
Eventually, you are going to start to put this all together. Most likely, you will only be able to perform one pull-up at a time. It will be a bit of a struggle, but we need more than one pull-up in order to develop the strength and capability for this exercise. The last strategy will allow you to cluster repetitions as a set so you can build up volume and the number of reps that you are doing
5. Rest, Pause!
Put it all together by doing one pull-up at a time and rest in between. You can rest up to 30 seconds before performing the next repetition. Over time, you can lower the rest between pull-up repetitions.
Be patient, it takes time.
It can take a few weeks to transition through each of these steps, but if you are consistent, it will come together in time. Mix and match these exercises to see what works best for you.
This is everything you need to know to go from pull-up zero to pull-up hero. Try them out and let us know what you think! Post videos of your progress and use our hashtag #ConsistencyIsKing to be featured on our social media!
I the opportunity to work with Gerrick. They were great sessions and I really appreciated how far he pushed me. He clearly had an elevated understanding of muscle anatomy and would always have thoughtful answers to my many questions. I highly recommend Gerrick.
- T. Luke Sherwin, Co-Founder of Casper
"This place has such a great atmosphere! The owner is top notch and the coaches make you feel comfortable, no matter what level you're at with your fitness. I used to be a bit intimidated to go to gyms and lift weights, but not here. They make you feel at home and I always get a great workout. Everything is clean, bathrooms are nice and they have special workouts, workshops and a physical therapist on staff. Great addition to Cranford, NJ. Highly recommend!"
- CLAUDIA P.
"Walking into a new gym will always be intimidating to me, but walking into King Strength and Performance made me feel welcomed. I have never been to a gym where everyone actually talked to one another during AND after class. In the past month, I've made some friends with similar fitness goals, and it makes these group classes fun even when my body isn't fully awake at 7am.
This gym truly stands by its slogan "Consistency is King." Taking these fitness classes made it easier for me to get into my workout routine; however, all the daily workouts vary. I have been coming here almost every day, and I definitely feel my overall strength and performance has improved. Gerrick does a great job in acknowledging clients' abilities and caters the workout to their difficulty. He offers countless exercise regressions and progressions for his clients' needs. Also, his confidence in his clients makes it all the worthwhile to do your absolute best during these group classes. I am sure with Gerrick's help, I'll finally achieve my goal of doing a body weight pull-up.
I would 100% recommend this place to anyone who is a novice gym-goer and to anyone who wants to shake up their gym routine!"
- ALECIS V.
"Many things about this place keep me coming back. I am a big sucker for amazing customer service and the owner Gerrick gives you just that. From setting up my first appointment- to pushing me to push myself in his classes- it's honestly been such a great experience. I'm not usually a pro-gym person at all- and I usually struggle a lot when it comes to motivating myself in the gym and sticking to it- but this place has helped me to focus on being healthier and more serious about going to the gym. Although most workouts kick my butt- it has not made me feel defeated or above my head as to keep me from going back or feeling out of place. Even the other people in the gym who might be more accustomed to the workouts have been welcoming too! I highly recommend this place for anyone who has fallen off the wagon or who's been looking for a new gym that caters to building the best you."
- MEGAN V.
"I've been a member of traditional gyms for a while now and can honestly say that switching out and joining King Strength and Performance has been one of the best decisions I've made. It's been about two months since I started training at the gym and I can already see huge leaps in my strength and athletic ability. Not only are the fitness classes themselves A+, but everyone at the gym is so friendly and welcoming. You can really feel the sense of community as soon as you enter the doors and that everyone is pushing each other to be better and stronger in a positive way."
- ALEXA J.