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How to Do Bar Pull Ups for Beginners

How to Do Bar Pull Ups for Beginners

Learning to do bar pull-ups is definitely not an elementary thing for those who approach training.

It is no coincidence that in gyms they all have an extraordinary story to tell when it comes to bench press, they all have an excuse to justify why they do not do squats, but pull-ups usually don’t get much of the spotlight.

The reason is simple either you are strong enough to cheer yourself up or you are not.

Bar pull-ups are not an easy exercise as they have an entry-level that is your body weight.

This means that to know how to do them you must be able to lift your own weight and it is certainly a more difficult step to overcome at the beginning.

Difficult obviously does not mean impossible, far from it. With this article, you will discover that everyone can get to do them.

Learn To Do Pull-Ups

Learn To Do Pull-Ups

Do you know this machine? It is usually found in almost all gyms, it is called Easy Power. Well, if you want to learn how to do bar pull-ups this machine can certainly become useful.

It is usually criticized because if you do pull-ups here, you will learn a different movement pattern than free pull-ups because machines are useless… That’s not true.

The fundamental point, in this case, is to put on strength, and what is better than a machine that, step by step, makes you use an ever greater % of your weight?

It is absolutely not the same thing as a lat machine, because the mechanism acts on two different movements: here you have to pull yourself up, while at the lat machine you have to pull the bar down, which leads us to significant differences in movement.

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If you don’t have Easy Power you can still do this program with the Lat Machine.

The most classic of the approaches that I take the liberty of recommending is a 5 × 8 instead of the classic 5 × 5 so that you can do more volume.

We will, therefore:

  • 5 × 8 with our 10-11RM, which is a weight that allows you to do a maximum of 10-11 repetitions reaching failure and without breaking down, we will try one thing: in the last set, we will try to do more than 8 repetitions.

When you succeed in the next workout increase everything by 5% and try again. The first few weeks may seem easy but they are used to learning the movement, taking a run, and keep improving for a long time.

Learn to program no longer looking at the single workout/week, but at the progression over time. As per the original program, you can do 1 to 3 workouts per week.

In case you want to do 2 workouts in one, you will follow the above scheme, and in the second you will consider doing a 6 × 6 with 8-9RM.

If you want to add a third, lighter one, consider it as 4 × 10 with 12-13RM and follow the pattern. Like the most classic of linear progressions, when you can no longer progress you have two alternatives:

  • Go from 8 to 6 reps, finally to 5-4, or:
  • Climb 10% and start climbing again.

From Vertical Traction To Horizontal Traction

The ” body rows “, also called Australian PullUp are another means to be used to be able to do the pull-ups.

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Honestly, I absolutely prefer the use of Easy Power, but alternatively, you can use rows. Place a barbell or multipower at a height that you can do a dozen repetitions.

Since the load cannot be modulated here, we can modulate the height of the barbell and the steps on which we rest our feet to make everything more or less difficult, then modify the height of the barbell, the supports, or the height of the feet from the ground in a way that such as to do:

  • 1 series of 12 repetitions;
  • 1 series of 10 repetitions;
  • 1 series of 8 repetitions;
  • 1 series of 6 repetitions;
  • 1 series of 5 repetitions.

Once the round is complete, raise the bar and try to finish the workout with a higher difficulty for each step if possible.

Tractions With Resistance Bands

Resistance band pull-ups are another method used to learn how to do the first pull.

On the market, there are many varieties of resistance bands of different colors and resistances, which are essential for learning to do pull-ups.

Just buy a resistance band that takes off the desired amount of your weight to allow you to train the pull-ups in peace.

The defect of the resistance bands is certainly the loss of tension while climbing, so the simulation of the tractions is incorrect, but we must do what we have with the means at our disposal!

Tractions With Resistance Bands​
WORK OUT WEEK 1 WEEK 2 WEEK 3
TO
Medium elastic - 1 x 8; Easy elastic 5 x 8/12
Medium elastic - 3 x 8; Easy elastic 3 x 8/12 '
Medium elastic - 5 x 8; 1 x 8/12 easy elastic
B
Medium elastic - 2 x 8; Easy elastic 4 x 8/12
Medium elastic - 4 x 8; Easy elastic 2 x 8/12
Medium elastic - 6 x 8;

From here we start again, but with 10 repetitions with the medium elastic.

WORK OUT WEEK 1 WEEK 2 WEEK 3
TO
Medium elastic - 1 x 10; Easy elastic 5 x 8/12
Medium elastic - 3 x 10; Easy elastic 3 x 8/12
Medium elastic - 5 x 10; 1 x 8/12 easy elastic
B
Medium elastic - 2 x 10; Easy elastic 4 x 8/12
Medium elastic - 4 x 10; Easy elastic 2 x 8/12
Medium elastic - 6 x 10;

If you are able to do a 6 × 12 you can use the difficult elastic in your workouts, perhaps lowering the repetitions of the difficult elastic.

WORK OUT WEEK 1 WEEK 2 WEEK 3
TO
Difficult elastic - 1 x 6; Medium elastic 5 x 6
Difficult elastic - 3 x 6; Medium elastic 4 x 6
Difficult elastic - 5 x 6; Medium elastic 2 x 6
B
Difficult elastic - 2 x 6; Medium elastic 4 x 6
Difficult elastic - 4 x 6; Medium elastic 3 x 6
Difficult elastic - 6 x 6

And so on until you use lighter and lighter bands and manage to do your first pull-ups.

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