Training for the Pull-Up: A 3-Stage Progression
Continuing on from last week. This week let's take a look at a 3-stage pull-up progression system to works towards your first pull up. In the above video, I demonstrated the 3 stages on an inclined pull-up bar and on gymnastic rings.
Equipment
Inclined pull-up bar, Smith machine, gymnastic ring, TRX or other suspension trainers.
Stage 1
There are a limited range of height with the inclined pull-up bar, but chances are you would find one that is just right for your height (with a little compromise!). With the Smith machine, gymnastic rings and suspension trainer, you can adjust them to your height. Adjust them such that when you are sitting in an L-position on the floor, you need to really stretch upwards to reach the bar, rings or handles. This height will be the same for all 3 stages.
Now that we get adjustment out of the way. Let's begin with stage 1. From the L-sitting position, bring your knees to you chest with your feet flat on the floor. Pull your body upwards with your arms, and use your legs to assist by pushing up your body. Concentrate on the movement of your arms and use them as much as possible, filling in the strength gap with your legs.
Stage 2
Once you are able to do 10 or more of the stage 1 exercise, it's time to move on to stage 2. In stage 2, you start with the L-sit position on the floor. Pull your body upwards with your arms, and use your legs to push your body up. Your legs will not be able to assist you as much in the stage 2 exercise, and you will have to utilize more of your arms strength.
Stage 3
Once you mastered the stage 2 exercise, it's time to progress to stage 3 and do your first pull-up. If you are unable to muster a single pull-up in stage 3, take a step back and work on increasing your upper body strength with the stage 2 exercise. Start in the same L-sit position as stage 2. Pull your body upwards with your arms, lifting up your legs at the same time. Return to the ground slowly, pausing and resting at the bottom position before going on to the next pull, and the next, and the next, and the next. From here, move on doing standard pull-ups on the bar.
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