The Struggle is Real: Overcoming the Challenge of Bodyweight Pull-ups

Have you ever found yourself at the gym, determined to achieve your goal of performing a strict bodyweight pull-up? You've tried everything you can think of, but no matter how hard you train, you just can't seem to get there. Even with a strong back and arms, you find yourself stuck on that assisted pull-up machine for far too long. Don't worry, you're not alone in this struggle. Many people face the same challenge, and it's time to share some solutions.

The Solution: Four Essential Exercises

To help you overcome the obstacle of bodyweight pull-ups, I've put together four essential exercises that will take you from struggling to succeeding with ease. These exercises are prioritized based on their effectiveness in building the necessary strength and technique for a strict pull-up. If you're not strong enough yet, don't worry; these exercises are designed to help you build up your strength gradually.

First up is the reclined pulse. This exercise allows you to work on pulling your own bodyweight while seated or standing with your feet close to the ground. The further you recline, the more challenging it becomes, making this exercise an excellent way to build strength and control. I recommend starting with a higher position and gradually lowering yourself as your strength increases. Aim for three to four sets of 10 to 15 reps, twice a week. To make this exercise even more effective, add in chin above bar Hoults – simply stand on a box or jump up to the bar while holding your chin over it. This will help you build concentric movement strength and control.

Another essential exercise is the jumping pull-up. This may seem counterintuitive, as you might think that getting assistance from machines would be easier than working without any aid at all. However, these movements are designed to get you stronger faster and more prepared for your strict bodyweight pull-up. When performing jumping pull-ups, focus on controlling your tempo and pausing with control throughout the entire movement. This will help build strength and technique that you'll need when attempting a strict bodyup.

Once you've made progress with these exercises, it's time to move on to the next step: pulling up negatives. This exercise is all about getting your chin above the bar, whether it's by jumping or stepping up onto a box. To perform pull-up negatives, hold yourself in place and slowly lower your body weight while counting to three or five one-thousand. Make sure to control your movements and don't let go of the bar until you've completed the desired number of counts. This exercise will help you build the strength and control needed for a strict bodyweight pull-up.

So, there you have it – four essential exercises that will help you overcome the obstacle of bodyweight pull-ups. Remember to prioritize your technique and tempo throughout each exercise, as this is where the real difference lies. With consistent practice and patience, you'll be performing strict bodyweight pull-ups in no time. Don't forget to subscribe to my channel for more fitness tips and advice!

"WEBVTTKind: captionsLanguage: enhave you ever wanted to get a strict bodyweight pull-ups so bad you go in the gym super determined trying everything you possibly can but you still find yourself back on that assisted pull-up machine you even train back all the time and arms but you cannot pull your own bodyweight well I have put together the top exercises to help you achieve your first strict bodyweight pull-up I've put together these four different exercises that are going to help you get your strict pull-ups and I'm putting them in a list of priority so to speak so if you are not strong enough and you're not even close to getting a strict pull-up you're going to start with reclined pulse now you can do these on the rings on a TRX or on a barbell that's connected to a squat rack you're just gonna recline back and work on pulling and now you're pulling your own bodyweight but obviously you're not pulling all of your bodyweight but the further you walk down your feet and the more reclined you are to the floor the harder the movements gonna be so maybe you start up a little higher and then you work your way to walking your feet down until you are parallel with the ground pull to the chest I suggest pausing lowering with control you should be working on three to four sets of 10 to 15 reps of these and you could do that about two times weekly another movement that you can add with the reclined pulls is chin above bar Hoult's so you are either gonna jump up to the bar or stand on a box and jump up to the bar and you are gonna hold your chin over the bar you should be able to do that for about 30 seconds those two movements are two of the best movements for building the kind of strength you need to pull your own bodyweight but something to keep in mind is your tempo so like I said you should be controlling and slowing down all of that eccentric movement or when you are lengthening your arms that is how you build a lot of concentric movement strength concentric being the shortening or the pulling part of the movement once you have done those couple movements that I just gave you for say maybe two or three weeks then I suggest you start adding in your jumping pull-ups so you're gonna jump as high as you can up to the bar and try to finish the pull pause and let your arms out with control now you might be saying why don't I just get a bit or do the system pull-up machine problem is a lot of times with those you end up stuck with that band or that assisted pull-up machine for a long time these movements are gonna get you stronger faster and getting you ready to pull your own bodyweight alright so once you've been doing the jumping pull-ups then I suggest adding in your pull-up negatives that's where you focus on getting your chin above the bar whether you have to jump or step up there from a box holding and then letting yourself out as slowly as you can like count to maybe three or five one-thousand when you can do that and you can lower your body weight with control then you'll be ready to do your own bodyweight strict pull-up give those movements a try and let me know how they worked for you if you do them like I said I know you will be on your way to getting your own strict bodyweight pull-up make sure you subscribe to my channel I'll see you guys soonhave you ever wanted to get a strict bodyweight pull-ups so bad you go in the gym super determined trying everything you possibly can but you still find yourself back on that assisted pull-up machine you even train back all the time and arms but you cannot pull your own bodyweight well I have put together the top exercises to help you achieve your first strict bodyweight pull-up I've put together these four different exercises that are going to help you get your strict pull-ups and I'm putting them in a list of priority so to speak so if you are not strong enough and you're not even close to getting a strict pull-up you're going to start with reclined pulse now you can do these on the rings on a TRX or on a barbell that's connected to a squat rack you're just gonna recline back and work on pulling and now you're pulling your own bodyweight but obviously you're not pulling all of your bodyweight but the further you walk down your feet and the more reclined you are to the floor the harder the movements gonna be so maybe you start up a little higher and then you work your way to walking your feet down until you are parallel with the ground pull to the chest I suggest pausing lowering with control you should be working on three to four sets of 10 to 15 reps of these and you could do that about two times weekly another movement that you can add with the reclined pulls is chin above bar Hoult's so you are either gonna jump up to the bar or stand on a box and jump up to the bar and you are gonna hold your chin over the bar you should be able to do that for about 30 seconds those two movements are two of the best movements for building the kind of strength you need to pull your own bodyweight but something to keep in mind is your tempo so like I said you should be controlling and slowing down all of that eccentric movement or when you are lengthening your arms that is how you build a lot of concentric movement strength concentric being the shortening or the pulling part of the movement once you have done those couple movements that I just gave you for say maybe two or three weeks then I suggest you start adding in your jumping pull-ups so you're gonna jump as high as you can up to the bar and try to finish the pull pause and let your arms out with control now you might be saying why don't I just get a bit or do the system pull-up machine problem is a lot of times with those you end up stuck with that band or that assisted pull-up machine for a long time these movements are gonna get you stronger faster and getting you ready to pull your own bodyweight alright so once you've been doing the jumping pull-ups then I suggest adding in your pull-up negatives that's where you focus on getting your chin above the bar whether you have to jump or step up there from a box holding and then letting yourself out as slowly as you can like count to maybe three or five one-thousand when you can do that and you can lower your body weight with control then you'll be ready to do your own bodyweight strict pull-up give those movements a try and let me know how they worked for you if you do them like I said I know you will be on your way to getting your own strict bodyweight pull-up make sure you subscribe to my channel I'll see you guys soon\n"