If you’ve never been able to do a full pullup or chinup before, and you want to achieve your first pull up – then check out this instructional video. I go over 3 techniques for progressing to your first pull up.
How to Achieve Your First Pullup with John Sifferman
Remember the three progressions:
1) Flexed arm hang for 30 seconds – keeping your chin over the bar, your shoulder blades packed down, and your elbows in towards your ribcage (not flared out), hold this static position for time.
2) Negative Repetitions – using a chair to get your chin over the bar, hold yourself and slowly lower your body under control until elbows are locked and shoulder blades are stretched out. Try to increase the amount of time it takes to lower yourself, from 10-30 seconds per repetition.
3) Pullups with Band assistance – perform full pullups using resistance bands as an assistance to help you with the concentric portion of the exercise.
4) Full pullups or chinups without assistance
Update: Want to do more pull-ups? Check out my free 5-day Pull-up Training Crash Course. I’ll hook you up with a free program, some special reports and tutorials, and my very best tips on mastering the pull-up and chin-up exercises. If you want to improve your pull-up strength and performance as soon as this week, then Click Here to learn more about the free course.
To your health and success,
Fitness Professional and Wellness Warrior