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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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 'crutch'.

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 incapacity to do it.

Another reason most people cannot do pull-ups is the lack of regular practice. The gym-goers use equipment that narrows their muscle variations and doesn't replicate the real action of a pull-up.

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 Negative Pull-up in which you start from the top and slowly move down, using the same set of muscles. 
  • The Jumping Pull-up in which you give yourself a head start by jumping for the first one.
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
  • Head should be neutral
  • While going up, do not lift your chin upwards.

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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.

Human bodies can get stronger and more capable faster than many people think, but it takes more equipment than a few resistance bands and dumbbells.

On-ramping yourself in small doses to new habits can be helpful, but bigger bites may make the new habits stick. However, this is a great time to maintain your strength in different ways.

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