David Ball PT

Storm Fitness PT

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Struggling to get your first pull up, don’t worry it’s a strength move that many struggle with, but once you get that first rep you’ll be flying.

But how do you get that all important first rep?

Try putting these exercise into your sessions 2 or 3 times per week for a few weeks.

Scapular retraction.

Often people struggle with pull ups because they can’t get there lats to help with the work and biceps have to do all the work. Your lats (latissimus dorsi) are the large back muscle shown in the below diagram.

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To practice engaging this muscle before you lift try hanging from a pull up bar and deliberately pull your shoulders towards your ears and forward. Now do exactly the opposite, down and away, pulling your shoulder blades together, this is where you need to be before a full rep. Repeat maybe 5 repetitions and remember this position before you try the next exercise.

Eccentric pull Ups

Either jump to the top of the pull up station or get a step high enough so your chest can touch the bar. Then as slowly as possible lower yourself until your arms are completely straight.

Try 4 sets of 3 to start with.

Inverted Row

Lying underneath an olympic bar, take a grip slightly wider than your shoulders. Lift your hips as high as possible then squeeze your glutes to help keep them high. Now focus on lifting your chest towards the bar so that you finish with your body completely horizontal. Control on the way back down.

Try 3 sets of 8.

Remember the rule of progressive overload (http://wp.me/p31O89-9j) and try to add something regularly to make the exercises more challenging, maybe adding a set or rep each week.



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