5 Step Sequence To Your First Pull Up (or chin up): Step 1: Choose the right grip. Step 2: Dead hangs 2-3 x per week until you can hold yourself for 30 seconds. Step 3: Scapula suppressions 2-3 x per week until you can do 10 reps. Step 4: Eccentric pull ups 2-3 x per week until you can do 6 reps. Step 5: Test your pull up (if you can’t get it, practice banded pull ups for a couple weeks with as little resistance as possible for 3-5 reps & test again) #pullups | Lost and Lifting
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Want to learn pull ups? Most often, the limiting factor in getting our first pull up is grip strength (i.e. our ability to hang from the bar). Here's my favorite way to start building grip strength to hang from the bar. STEP 1: Use a high box to practicing hanging We can use our legs as needed to support us in the hang. As we become stronger, we can progressively use less support from our legs. Aim for sets of 45 seconds before moving on to the next step. STEP 2: Use a low box to practice hangin
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