15 minutes ago
1: Hang on the bar
This first step you should take is to build up this strength by practicing hanging from the pull-up bar. Depending on your level. If you are a complete beginner, then you should practice holding yourself on the bar for 5-10 seconds at a time. Do this several times or until you get fatigued. Once you build up this practice, you will be able to increase the number of sets you do.
Take 60-90 seconds rest and repeat this. After you have practised this for a couple of weeks, you should aim to shorten the rest period, aiming for around 30 seconds.
2: Negative Pull-Ups
They are also a great exercise for building strength and are utilised by many lifters, even those who are able to perform complete pull-ups themselves.
When performing a negative pull-up, you will jump up to the bar, simulating the pull motion of the movement.
Once you are at the top of the bar, slowly lower yourself in a controlled manner to the bottom of the movement.
The whole point of negative pull-ups is to use Control. ✓ Ensure that you pull your shoulder blades back, retracting them, as you complete the movement. ✓ Imagine you are pulling the bar down, rather than yourself up. ✓ Keep your abs tight and glutes tensed for increased stability.
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