Advanced Exercises 3: Pullups
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Partial Pullups
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Work On The Weakest Part First:
The lower portion of the Pullup is the most difficult. If you can already do a few Pullups, this technique can increase your Pullup strength quickly. Basically you pull yourself up about 1/3 of the way and lower yourself back down. Do this as many times as possible. This forces you to focus on the most difficult portion of the Pullup. The stronger you get in the lower portion, the easier the entire Pullup becomes. |
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How To Do Your First Pullup
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Fastest Way To Increase Pullup Strength:
Even if you can't pull yourself up, there is a good possibility that you can lower yourself under control. Use a step, box etc., to step on, to get yourself into the top Pullup position. Lower yourself slowly back down. Repeat until you can no longer lower yourself under control. This is the fastest way to increase your Pullup strength. |
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Weighted Pullups: Drop Sets
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Time To Add Weight:
Once you are strong enough to do 10 Pullups, you may want to try Drop Sets. You will need a weight vest and a dumbbell. Start performing Pullups with the Weighted Vest on and the Dumbbell between your feet. When the Pullups become too difficult, drop the dumbbell to the floor and do a few more reps. Once they become too difficult, take the weight vest off and continue to perform as many reps as possible. |
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Weighted Pullups: Negatives
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The Most Advanced Pullup Exercise:
Put on a weighted vest or plate around your waist (like in the video). True negatives are done with a weight that's too heavy for you to pull yourself up with... but you can lower yourself under control once you get into the top Pullup position. So you 'cheat' by using a riser to get into the top position. You can jump into the top position (like in the video), or you can use a higher platform that allows you to stand all the way into the top position. Lower yourself slowly under control. Repeat until you can't control your downward movement. This builds strength quickly. |
