How To Improve Your Pull-Ups
Pull-ups are by far one of my favorite exercises. There’s something so satisfying and empowering about being able to lift your own body. Pull-ups are hard! They are a total body exercise that requires strength not only in your upper body, but also in your core and leg muscles. Below are a few of my top tips that might be missing from your current program whether you are chasing your first pull-up or trying to increase your pull-up max, or struggling to see progress.
Tip # 1: Practice!
My first tip is to practice!! And to practice consistently. That means multiple sets and multiple days a week. We will all progress at different rates, it may take one person a week or two to see progress, and it may take someone else a few months. The key is not to give up and to keep stay consistent. You can add in variety by mixing up the gip, changing the intensity, adding in holds etc. but you want to consistently practice. Too often I see people giving up too soon or occasionally sticking in pull-ups hoping for improvement, my advice is to practice a pull-up variation 3-5 days per week depending on your current fitness level.
Pull-up Tips:
Before you start the pull-up try to keep your shoulders packed (away from ears).
Think about pulling your elbows towards your opposite hip.
Try not to pull from your hands, instead think of pulling from your back.
Imagine pulling the bar down to you, as opposed to pulling yourself up to the bar.
Mix up your grip, neutral pull-up variation:
Before you start the pull-up try to keep your shoulders packed (away from ears).
Think about pulling your elbows towards your opposite hip.
Try not to pull from your hands, instead think of pulling from your back.
Imagine pulling the bar down to you, as opposed to pulling yourself up to the bar.
Tip # 2: Improve Your Grip Strength
Grip strength plays a huge role in pull-ups because if you can’t hang on to the bar, you can’t do a pull-up! There are unlimited ways to work on grip strength including just hanging from the bar but here are two exercises you can do that not only improve grip strength but also core strength! The first is a hanging leg raiser and the second video is a suitcase carry.
Leg Raiser Tips:
Try to keep your shoulders packed (away from ears)
Legs straight is harder, to make it a little easier bend your knees.
Think of lifting from your core and squeeze your leg muscles.
Suitcase Carry Tips:
Go slow and controlled
Try to keep your hips and shoulder square
Keep your core engaged and maintain a neutral spine.
Tip # 3: Add In Horizontal Pulling/Rows
Adding in horizontal pulling will help strength the muscles in your upper back and help to improve shoulder stability, both of which are critical to performing pull-ups. There are several different exercises you could add into your workout for horizontal pulling or rows.
Suspension Trainer Rows (TRX) Tips:
Try to keep your shoulders packed (away from ears)
The closer your feet are to the anchor point the harder this exercise becomes, to modify take a step backwards.
Keep your core engaged and don’t allow your back to arch or your chin to reach forwards.
Single Arm Kettlebell (or Dumbbell) Row Variations:
Keep your hand directly under your shoulder when you start the row.
Think about rowing back towards your hip not “up”
Keep your core engaged and maintain a neutral spine.
Renegade Rows:
Having a wider leg stance will help keep your hips square.
Squeeze glutes as you row you help maintain a neutral spine and keep your hips square.
Don’t allow your body to rotate as you row.
Tip # 4: Strength Your Scapular Muscles
Your scapular muscles help to control the movement of your shoulder blades. Strengthening these muscles will play a huge role in performing better pull-ups and will also help to improve your shoulder stability and strength. Below are a few of my favorite exercises for strengthening the scapular muscles.
Serratus Wall Slides:
Place a band around your forearms and resist out on the band through your shoulder blades not your hands.
Place your hands on a foam roller, gliders, or something that will slide on your wall like paper plates.
Keep your core engaged and don’t allow your back to arch or your hands to come together as your slide up the wall.
Keep your wrists inline with your elbows and your shoulders.
This can be done from a standing or a kneeling position. Standing will require more control than kneeling.
Scap Pull-ups:
Make sure your elbows stay straight throughout the entire exercise.
Pull your shoulder blades down towards your hip to initiate the pull, I sometimes cue clients to think about pulling from their armpit.
Keep your core engaged and don’t allow your back to arch or your legs or your body to swing.
Ideally keep your legs straight unless you don’t have enough space to straighten your legs.
Bottoms Up Kettlebell Carry:
Make sure your hand stays inline with your elbow and your shoulder.
Keep the bell inline with your shoulder and close to your body, don’t carry the bell outside of your body.
Keep your core engaged and don’t allow your back to arch.
Keep your shoulder and back muscles engaged throughout the exercise. Don’t allow your shoulders to come up by your ears.
If your looking to improve your pull-ups try adding in a few of the exercises to help increase your progress. Remember practice and consistency is key, doing any of these exercises once or twice will not show improvement. If you want help improving your pull-ups, reach out and I can develop a program specifically for you!
Disclaimer: This program is not intended to diagnose or treat any illness or injury. If you choose to try any of the exercises presented in this program you do so at your own risk. Please consult your physician before beginning any new exercise program. Not every exercise is safe for every person. Correct execution of all exercises is critical to prevent injury. Please consult your healthcare professional if you have questions about an exercise execution or if an exercise is right for you. You are responsible for yourself and will not hold Brenna Buscher or any guest presenter liable for any illness or injury.