The Great Pull-Up Contest
October 15, 2008
Mike Roussell asked me to get involved in a chin up challenge that he is doing. Mike, a few other fitness experts, and a bunch of regular people out there are stepping up for this contest. For my part, I am going to give support to Mike, the readers and anyone else that wants to increase their chinning or pull up power.
The key to being able to do chin-ups/pull-ups is multifaceted. First, it requires a good amount of upper body strength. Second, it requires absolute control of your “core” musculature. What that means is you have to have a strong, activated mid-section that includes all abdominals, low back, glutes, and hips. This will help you control your body so you don’t swing during your reps. Finally, your grip strength has to be up to the challenge too. If you cannot hold onto the bar, you will not be able to perform those reps.
One of the biggest mistakes people make is that they hop up, and start cranking away. Usually, after a few reps, I see the body swinging back and forth (weak core) and then one or two more “ugly” reps.
When these people start the second set, their forearms are done (grip) and they cant even do one more rep.
Tip 1: Don’t forget to train your core muscles.
Include hanging knee ups into your program.
At least three times per week, perform hanging knee ups from your chinning bar. Simply hang from the bar with your elbows fully extended and bring your bent knees up to your chest. DO NOT allow your body to swing.
Perform these slowly and under control. Everyone is different, so if you cannot do a lot at first, don’t worry. Do as many as you can with strict form and stop when you start to swing.
You want to shoot for 10 strict reps.
Performing these knee ups will help you gain the body control to do a good, strong chin-up or pull-up.
Tip 2: if you cannot do a clean pull-up, (palms facing away from you) start with chin-ups (palms facing towards you.)
Chin-ups are easier to do because you are involving your biceps muscle.
Tip 3: Include a cheat set.
Many people will not be able to do the proper amount of pull-ups to achieve the right overload. Overload is essential for improvement. Therefore, if you can only do a few reps, throw in a cheat set.
Cheat Set - If you have a high bar, use a stool, or chair. If you have a lower bar, you can use the floor beneath you.
Start by doing as many “clean” pull-ups as you can. Once you cannot do anymore, use the floor or chair to push off. Just push enough to give you a little momentum. Once you do, use your arms to finish the job. Do not push so much that your legs are doing all of the work.
Stay tuned for more tips. If you have any questions about pull-ups or your program, do hesitate to leave a comment. I will answer questions as they come.
Good Luck.
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