Pull Up Perfection: Be able to weighted pull up 100 lbs

Executing the proper Pull up

The pull up is one of the most difficult movements for the majority of  people. This is because most people either, lack upper body strength to move the considerate amount of body mass they have upward, or weigh entirely too much and it would be impossible to move such body mass.
In order to execute a pull up you first must have the strength. This can be obtained through progression tactics, using appropriate programming for strength, and dieting weight loss may also be necessary.
Begin focusing on what you are about to do. You should think about the task at hand. You should be envisioning the movement before you do it. Gaining strength and performing movements is about maximizing muscle recruitment and tension.

The set up

To begin place your hands on the pull up bar. The width should be a near shoulder width grip. Having a too wide grip, unless purposefully wanting a wider grip, will put a distribution of weight on the body that will hinder your strength for maximum weight being able to pulled upward.
When your grip and width is appropriate drop into your hanging position with elbows tightly locked ready for exertion. Keeping the legs either together or crossed is very important, because if using weights it prevents weights swing which will hinder capabilities of pulling force, and it also creates a tight organized body rather than pulling in an X shape fashion. Think tight, upright, pull.
Once you are locked out at the elbows, tight at the legs, hips, legs, and grip, focus on contracting your core, scapular regions, and lateral back muscles because these are the major movers in this exercise that allow you to actually pull with full exertion and max output
Try to create as much tension as possible physically at the back, scapular region, and midsection. Never forget to breath and pull your body upwards as straight as possible. As soon as your close to the bar do not let off and do not neck yank to achieve the repetition. When the chin reaches the bar the last but crucial aspect is bringing in and focusing on activating the scapula to finish the movement of the whole range of touching your neck to the bar.

 

Progressions to weighted pull ups

Woman engaged in the simulator in the gym

In order for you to get good at something, there are no are quick tricks, you have to practice. Practice with machines and progressions with bands that allow you to counter balance your weight so you can practice good quality repetitions and obtain the strength and form needed. If you are very heavy you will have to lose body weight.

 

Why should you want to do a pull up?

Your shoulders are similar to ape shoulders anatomically. That shoulder’s meant to have the capability of hanging. This is referred to brachiation. Hanging actually has shown to alleviate aches, pains, and stiffness from the shoulder. Don’t jump right into hanging if you haven’t done them ever or are older but this is a benefit and result.
Back strength. As you don’t use or activate your muscles they shorten, tighten, and become weak. Pull ups help posture back activating and strengthening the muscles that are activated when having good posture.
Your grip is greatly increased. And shows it is a correlation and a consistent predictor of all cause mortality rates in elderly people. 
Core strength. A strong core and help prevent lower back pain. Which many people in the united states annually suffer from. 31 million Americans experience low-back pain at any given time. About 60 to 80% of the adult U.S. population has low back pain, and it is the second most common reason people go to the doctor 

 

Exercises to progress.

Body weight rows 
The steeper the angle the more difficult and should be a progression.
Hangs
This will allow you develop your grip. Additionally this will stretch out all the muscles within shoulders, arms, back, and midsection that are used in the movement.
Hangs at the top of the pull up.
This allows stimuli and muscle activation.
Negatives
These are effective at developing the last portion of the rep but still stimulate the muscles in the beginning of the pull up
Assisted reps.
Machines and bands to take a portion of your weight off while still performing proper form.

How to do the weighted pull up?

It is mostly dependent upon your programming. How can you become actively using weights (additional to your own body weight) even up to 100-150 lbs? Technique and programming will be the ultimate decision makers of your progress. Make sure you are capable of performing a minimum of 3-4 sets of good quality 8-10 pull ups in a session before adding weight to your pull ups. If you want to have a great progression model that focuses on weighted chin ups and other great strength training movements check out our programming!

 

If you want to ease into weight loss check out Walking for Fat Loss or coping with Food Cravings

 

 

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