{"id":1240,"date":"2013-01-19T09:51:31","date_gmt":"2013-01-19T16:51:31","guid":{"rendered":"http:\/\/arizonafoothillsmagazine.com\/fitness\/?p=1240"},"modified":"2013-02-14T07:33:52","modified_gmt":"2013-02-14T14:33:52","slug":"learn-how-to-do-a-pull-up","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/workout\/learn-how-to-do-a-pull-up\/","title":{"rendered":"Learn how to do a pull-up"},"content":{"rendered":"

Not so long ago The New York Times <\/i>ran an article: \u201cWhy Women Can\u2019t Do Pull-Ups.\u201d I sort of giggled when I saw it. A week or so before I was doing Amen\u2019s class<\/a> when a pint-sized dynamo cranked out pull-ups no problemo. She wasn\u2019t super pumped up like Demi Moore in G.I. Jane\u2026 she was obviously in good shape, but petite. Here name was Yana Gadaev, and she had once been a first-time at Amenzone, huffing and puffing like me. Her pull-up secret: hard work and practice\u2026 and Amen.<\/p>\n

So to help us all cross pull-ups off our fitness bucket list, Amen has come up with a step-by-step, week-by-week guide to get us there. Oh, and that\u2019s Yana in the photos guiding your through. Over to Amen…<\/p>\n

Pull Ups – One step at a time
\n<\/b>Traditionally, pull-ups are more difficult for women, but with my training I am confident you will be able to conquer THE PULL UP. The first thing you must address is the I can’t<\/i><\/b> attitude. Let\u2019s assume you can<\/i><\/b> and you will<\/i><\/b>.<\/p>\n

WEEK 1
\n<\/span><\/b>Begin with building your upper body strength, in particular, your arms, forearms and traps. A perfect exercise for all three of these muscle groups is push-ups 3 sets x 12 reps.<\/b><\/p>\n

\"pushup<\/a>
Prep with pushups<\/figcaption><\/figure>\n

If you\u2019re working out in a conventional gym, you can do the following exercises:
\n*Inward & out ward<\/i> curls using a bar for forearms 3 sets x 12 reps<\/b>. No weights necessary
\n*Dips <\/i>for triceps 3 sets x 15 reps<\/b> on a bench, chair or tire
\n*Explosive vertical bar thrust<\/i> with bar or tire, no weights necessary 3 sets x 12 reps<\/b><\/p>\n

Also, adding exercises that encourage you to carry your own body weight work wonders. Both of these exercises work your core, upper & lower body prepping you for your first pull up:<\/p>\n

*Bear crawls<\/i> 3 x 1 minute rounds.<\/b> If you\u2019re at home pick an open area and bear crawl wall-to-wall for your rounds.
\n*Planks<\/i> 3 x 1 minute rounds<\/b><\/p>\n

Add the Week 1 exercises to your daily routine for upper body strength.<\/p>\n

\"Do<\/a>
Do the bear crawl!<\/figcaption><\/figure>\n

WEEK 2
\n<\/span><\/b>Visualize yourself doing a pull-up. The power of visualization cannot be underestimated.<\/p>\n

Begin this week by using an assist when attempting your first pull up. This could be a wall as shown in the photo or if in you\u2019re in a conventional gym, some have machinery with pull-up assists. If you are training with a partner, they can act as a support for your feet to push of off. Shoot for 3 sets x 10 reps<\/b>. Continue with Week 1 exercises and just add this set.<\/p>\n

\"Use<\/a>
Use the wall to your advantage<\/figcaption><\/figure>\n

WEEK 3
\n<\/span><\/b>Continue to use an assist this week. Gradually, lower the level of assistance you use each day. Again, you will keep up with WEEK 1\u2019s exercises.<\/p>\n

WEEK 4
\n<\/span><\/b>When attempting your first pull up, try to ensure your arm to elbow form is at least at a 45 degree angle, then shoot for 90 degrees. The stronger you get, the better your form will be.<\/p>\n

\"Before<\/a>
Start and..<\/figcaption><\/figure>\n
\"...<\/a>
… finish – You did it!<\/figcaption><\/figure>\n

It is a great success when you achieve your first pull-up. If you can do one, you can do 10 eventually. Now you know you CAN<\/b> do this!!!!!<\/p>\n

WEEK 5
\n<\/span><\/b>Continue with the suggested upper body exercises in your daily routine and attempting the unassisted pull-ups at the end of every workout. Aim for 3 days minimum, 5 days maximum with 2 days rest.
\nEvery time you reach the goal, raise the bar by 1 more pull-up.<\/p>\n

WEEK 6
\n<\/span><\/b>At this stage, depending on your strength level, you will find that you are able to do anywhere from 5-10 pull-ups comfortably. Remember consistency & confidence<\/i> will be your secret to success!<\/p>\n

Cheers & Good Luck,
\nAmen Iseghohi<\/p>\n

To learn more
\n<\/b>http:\/\/well.blogs.nytimes.com\/2012\/10\/25\/why-women-cant-do-pull-ups\/<\/p>\n","protected":false},"excerpt":{"rendered":"A week-by-week guide to pulling off a pull-up\n","protected":false},"author":3,"featured_media":1253,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[63],"tags":[70],"class_list":["post-1240","post","type-post","status-publish","format-standard","has-post-thumbnail","category-workout","tag-featured","cs-entry","cs-video-wrap"],"yoast_head":"\nLearn how to do a pull-up<\/title>\n<meta name=\"description\" content=\"A week-by-week guide to doing a pull-up\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/workout\/learn-how-to-do-a-pull-up\/\" \/>\n<meta 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