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All this week my good friend (and pull-up GodMistress), Meghan Callaway, has placed her renowned Ultimate Pull-Up Program on sale at 40% off the regular price. It only makes sense that I use a few posts this week to highlight some of my thoughts and programming suggestions on the topic. I mean, you’re not here for Macadamia Nut Cookie recipes, or, I don’t know, best uses of tape. As such, I figured I’d take today to highlight a few of my “go to” non-pull-up exercises that help build the pull-up. Lets get to it. NOTE: Before anyone chimes in with the inevitable snide comment that the picture above is a silhouette of chin-up and not a pull-up, I get it. You’re a hero. A Quick AsideI work with many clients – both male and female – who are very interested in performing their first strict, bodyweight pull-up. And, to no big surprise, they’ve likely been told, via various articles and coaches, to hammer the same two exercises time and time and time again:
Kind of like their own version of Groundhog Day hell. Except without all the LOLs. Suggesting those two exercise is not altogether bad advice. I mean, in the name of specificity I implement them all the time too. However, it’s a bit shortsighted and derails one key component of pull-up training I feel many trainees (and coaches) tend to overlook:
If you want to conquer your first pull-up…
AND
Whenever I work with someone who’s main goal is to perform their first pull-up I try to implement an exercise or drill EVERY session that nudges him or her towards that goal. Like the Hollow Position “Pull-Up” I discussed the other day HERE. So, yeah, this means I do include exercises like Band Assisted or Eccentric Only Pull-Ups. It also means I utilize various hanging leg raise exercises (knees bent 90 degrees, straight-leg, etc), bent-arm hang holds (chin above bar and hold for time), tons and tons of rows, and/or various pulldown exercises. But here’s a few more for you to consider. 1. Bear Stance FalloutI got this one from Virginia based strength coach Vernon Griffith. I don’t think he posted it as a drill to help build the pull-up, but I’ve been using it as such because it HAMMERS the core (which is often a weak link for many trainees) in addition to teaching more of a “pulling” action back to the starting position (which carries over to the pull-up). To be fair, I would always start out with plain ol’ push-ups and making sure people get proficient at them first. I have yet to see someone improve on their push-up technique (and ability to do more) and not see an improvement in pretty much everything else – squats, deadlifts, pull-ups, arm wresting a great white shark, you name it. That said, if you’re looking to up the ante a bit give this drill a go. 2. Bottoms-Up Carry w/ BandThis may make zero sense to some, but hear me out. “Connectivity” of the pelvis to the ribcage is huge. The pull-up is more of a FULL-BODY exercise than people give it credit for, and if someone is flailing all over the place while attempting it it makes sense why they may be having a hard time progressing. This drill helps to build some context of the CONNECTION I am after while also building a set of sturdy shoulders. 3. Rack Pull-Up4. Leg Assisted Pull-UpI don’t have anything profound of sciency to add to this drill other than I like it for nothing else than it just gives people a nice confidence boost. I also like it because there’s a degree of specificity tethered to it (I.e., it’s a vertical pull). And That’s ThatFor me, the main goal of getting someone to perform their first pull-up is to attack it more frequently and provide them more exposure to an array of exercises that will help them get there. I hope these make sense and you can use them yourself! And remember: You can pick up your copy of The Ultimate Pull-Up Program at 40% off all this week – HERE. Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2019/10/4-non-pull-up-exercises-to-help-build-your-pull-up/
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AuthorI have 5+ years experience working as a medical transcriptionist. When I am not working, I enjoy sports like playing basketball or judo. I love making friends and connections. Archives
April 2023
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