Learn how to do 10 full pullups. This guide is great for beginners trying to get the best use out of their pullup bar at home as well as advanced. In this video you will learn how to do it correctly even if you currently can’t.
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Pullup Assist Bands:
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Pullups… they’re one of the most important upper body exercises, they offer one of the best ways to develop your lats to give you that v taper appearance, and they can really help fix up your posture, but most people can’t even do just one complete rep. I’m talking about going from a locked out dead hanging position at the bottom to a chin over the bar, position at the top. Not only are most people incapable of doing enough complete pullups to experience the incredible benefits of this exercise, but they also have no path for progression. What I mean is they don’t know how to effectively get stronger at doing pullups, so most people just write it off as something that they’ll never be able to do. Well I’m here to tell you that that’s absolutely not true. In my gyms I’ve coached hundreds of absolute beginners and I’ve taught them how to progressively work they’re way up to doing 10 full pullups even if they originally couldn’t even do one. And I want to share these methods that are guaranteed to help improve your pullups, i want to share those with you today. So let’s start first with progression. All of you know that to get stronger at any exercise you need a path for progression. You’re not going to walk into the gym for your very first day and be able to squat 300 pounds or bench press 200 pounds. You’re going to have to build up to that. You’ll have to start benching something like a hundred pounds and then incrementally move up from there by 5 to 10 pounds at a time over the course of weeks and months until you’re finally able to lift the 200 pounds on the bench. With pullups if you weigh 200 pounds, everytime you attempt to do a pullup you’re starting with 200 pounds of weight pulling you down. The assisted pullup machine is a good option to help take some of that weight off of you, but a lot of gyms don’t have the assisted pullup machine and it’s nowhere near as effective as resistance bands. Most people struggle the most during that beginning portion of the pullup where the arms are locked out, and they don’t struggle quite as much with getting their chin over the bar. This is due to leverage and torque. When your arms are fully extended you have a lot less leverage than you do when you get your arms closer to the midline of your body. For example bent arm lateral raises are a lot easier than regular lateral raises with your arms fully extended. This is why Resistance bands are perfect to develop the strength to do pullups on your own. They’ll assist you the most during that bottom portion of the movement when the band is most stretched out and at its tightest, and they’ll still allowing you to use a lot more of your own strength at the top portion to complete the movement. You’ll want to have a set of these pullup assistance bands because the larger ones will help you up more while the smaller ones will assist you less. To use them you would wrap a band around a pullup bar. This will also work if you have one of those doorway pullup bars at home. Set up a step or a small platform so you can reach the bar. Once you’re under the bar grab the band and stretch it down. Put one foot inside the resistance band. Then grab the bar with your hands shoulder width apart and put all your weight on that foot like you’re stepping down on it. Then wrap your other foot in front of the resistance band. Now the one thing that I need you to do is make sure that you keep your feet under your tailbone the whole time. You want your chest out and your heels behind your tailbone so that your body is almost in one straight line up to your chest where it slightly curves backwards. A lot of people raise their legs forward to try to make this exercise easier, but that’ll only make it harder because you’ll lose the tension on the resistance band. As you progress and get stronger you’ll want to use bands that assist you less and less. You can also combine bands to create assistance levels in between each size and color. For example if the green band is too easy, but the purple band is too difficult you can use the purple and black band together until you’re ready to drop down to the purple band by itself. Make sure regardless of what resistance bands you’re using that the exercise remains challenging. You don’t want to be bouncing up and down with the bands doing all the work for you. Also if you want to strengthen the bottom half of your pullup where your arms are more extended you can put your knees inside the band instead of your foot.