Pull-up Journey
Here’s what I did to help get me to do pull-ups.
Use resistance bands assist. I started with 2 band assist, then to 1. I would do sets of pull-ups the bands.
Training for upper back, shoulders, and grip: for my shoulders and upper back, I used weights, body weight, mobility exercises, and stability with bands. For grip, I did sets of dead hangs. When I did my first pull-ups, I was able to dead hang for more than 40s, which I would do a few times with 60s break between sets.
Momentum and eccentric motion: In my first attempt without assist, I used some momentum by standing on a chair and giving myself a bit of a lift to get me up. I would hold the top of the push-up and descend slowly.
Log: I logged my progress. I use Drillsy app.
Circuit workouts and Challenges: I included pull-ups in my circuit workouts. Challenges are my push and pull-challenges where I do push-ups and pull-ups alternatively.
Different grips: I did chin-ups along with learning different pull-up grips, such as close grip, and valuer.
Approach: Compared to when learning to handstand, I focused on getting stronger and the journey and it helped. I wasn’t attached to getting to do a pull-up, but getting stronger. Also, working on pull-ups loosened up my upper back and neck—that was all I needed to keep on going.
Two Tips: There are two tips that worked for me. First, think of touching your chest to the bar. Second, think of breaking the bar in half rather than pulling up.
Good luck on your pull-up journey.