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Your Inability to Do Pullups Is All in Your Head

https://elemental.medium.com/your-inability-to-do-pullups-is-all-in-your-head-191278c2f5aa

elemental.medium.com

Your Inability to Do Pullups Is All in Your Head
Anyone can do pullups - and here's why you should is a new Elemental column about the science of exercise. I' ve always loved pullups. They require nothing more than an overhead bar and some dig-deep grit. They're a primal yet elegant way to test your might and strength-to-weight ratio while building core and upper-body strength.

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Pull-Ups Power

Pull-ups are a great way to test your strength-to-weight ratio and build your core and upper-body power.

They require a simple overhead bar as equipment, which is easily available.

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Pull-Up by Machine Assist

Some people are unable to do pull-ups, even on a pull-up assist machine in the gym.

The 'assist' part of the pull-up aid machine might be the reason for the inability, as it can act as a 'cru...

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Our Mind is the Obstacle

Many of us are stopped from being able to do pull-ups is our mistaken belief that we can't do itThe notion inside our mind that we can't do a pull-up is a major reason for our i...

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Start Doing Pull-ups

Get your mind to doing pulls by these three essential variations: 

  • The Partner-assisted pull-up in which a partner 'spots' you around the back area. 
  • The Nega...

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The Technique of a Pull-up

The Technique of a Pull-up
  • Grip the handlebar tightly
  • Tuck in the Pelvis
  • Abs should be tight
  • Pull your arms down
  • Shoulders should be down too
  • Legs have to be straight

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The real benefits

Working out at home is a tricky concept and can be harder to execute when the couch is right there in your view.

You can gain a lot from giving physical activity a real place of privilege in...

Home exercises can help

It's tough to build a lot of strength or otherwise make progress without the incremental weights you find at a gym, but a few inexpensive home tools and specific movements can go a long way.

It is important to ensure that you prioritize compound movements that work muscle systems, not individual muscles. You'll get a lot more done in less time if you focus on bigger movements - squat, bench, deadlift, row, overhead press.

Lower and upper body movements

Goblet squats and squat jumps are great for your lower body when you only have dumbbells. You could also try lunge variations, split squats, step-ups, and deadlift variations.

For your upper body, you could do some chest presses, pushups, row variations, curls, tricep extensions or pullups (if you have a pullup bar installed in a doorway.)

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Calisthenics

Calisthenics

Calisthenics is a form of fitness consisting of different movements that exercise large muscle groups: running, standing, grasping, pushing, etc.
You don't rely on anything but a person's own...

Get your body ready

Before you start doing any exercises, make sure you're all warmed up.
Do 5-10 minutes of cardio, just to get your heart rate up a bit.
Motivation tip: Listening to music can help you feel motivated throughout your workout.

Mountain climbers

Muscles worked: abs, obliques, quads, hamstrings, deltoids, biceps, triceps, and the chest.
Start off in the standard push up position. Pull your knees up to your chest, one at a time, in quick succession. You want to keep your body in a push-up position all the way through the exercise, so don't bob your hips up and down as you're tucking your legs in.  Do 20 seconds three times.