ONE IN FIVE FEMALES CAN DO A PULL UP.
Really, ladies?
Gentlemen, don't think you are off the hook...THE AVERAGE GUY CAN ONLY DO ONE PULL UP!
There we have it folks, our daily statistics and the bane of my existence.
Since I struggle to accept these facts, I started using this military-inspired pyramid workout last year to make sure every one of my clients could do a minimum of one pull up, regardless of their goal. Whether you are a non-puller-upper or a seasoned athlete pumping out 50 pull ups (without kipping or assistance ;) , Trainer Triton has your back. Literally.
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| The Pull Up Challenge for Beginners! |
How to execute a jumping pull up:
1) Jump to grab the bar with an overhand grip (whatever, use a grip that gets you up)
2) Pull yourself up (if you didn't jump high enough), aiming to get your chin over the bar, squeezing your shoulder blades together and pulling your elbows to your sides. Even if you are unable to complete the pull up, still go through the motion to activate your muscles!
3) Lower your body slowly (known as a negative pull up).
4) Release your grip and jump off the bar.
That is one rep. Repeat in accordance with the Pyramid.
HOW TO USE THE PYRAMID
If you can do 0-1 pull up, start with 3 sets, 3 times a week.
If you can do 2-6 pull ups, start with 6 sets, 4 times a week.
If you can do 6-10 pull ups, complete the entire Pull Up Pyramid 4-5 times a week.
If you are bending the bar by doing an insane amount of pull ups (20-50+), check in with me next week and I promise to slay your body.
Why pull up?
Pull ups are commonly used as a physical test to measure strength because they require true muscular effort. Essentially, all of the upper body muscles are recruited, mainly targeting the larger back muscles. When done correctly (without kipping or swinging), pull ups will challenge you and improve your strength! By practicing pull ups, you strengthen your latissimus dorsi (the lats, or those larger back muscles I mentioned before), your arms (biceps, triceps, forearms), your shoulders (traps, teres major, levator scapulae, rhomboids and even your delts), and by stabilizing your body, your abs even put in work! So, the real question is, why not pull up?
Send me your best pull-up picture!
1) Jump to grab the bar with an overhand grip (whatever, use a grip that gets you up)
2) Pull yourself up (if you didn't jump high enough), aiming to get your chin over the bar, squeezing your shoulder blades together and pulling your elbows to your sides. Even if you are unable to complete the pull up, still go through the motion to activate your muscles!
3) Lower your body slowly (known as a negative pull up).
4) Release your grip and jump off the bar.
That is one rep. Repeat in accordance with the Pyramid.
HOW TO USE THE PYRAMID
If you can do 0-1 pull up, start with 3 sets, 3 times a week.
If you can do 2-6 pull ups, start with 6 sets, 4 times a week.
If you can do 6-10 pull ups, complete the entire Pull Up Pyramid 4-5 times a week.
If you are bending the bar by doing an insane amount of pull ups (20-50+), check in with me next week and I promise to slay your body.
Pull ups are commonly used as a physical test to measure strength because they require true muscular effort. Essentially, all of the upper body muscles are recruited, mainly targeting the larger back muscles. When done correctly (without kipping or swinging), pull ups will challenge you and improve your strength! By practicing pull ups, you strengthen your latissimus dorsi (the lats, or those larger back muscles I mentioned before), your arms (biceps, triceps, forearms), your shoulders (traps, teres major, levator scapulae, rhomboids and even your delts), and by stabilizing your body, your abs even put in work! So, the real question is, why not pull up?
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