Exercises To Get You Ready For Your First Pull Up
Pull-ups are one of the big things most people really want to be able to do once they have been doing CrossFit! Many people have never even been able to do a pull-up ever in their lifetime. Some people remember doing pull-ups back in elementary school. However, in CrossFit many people are able to eventually achieve doing pull-ups. Pull-ups are the primary builder into other skills like chest to bar pull-ups, bar muscle ups, and ring muscle ups.
In order to start training for pull-ups there are specific exercises you can do. First would be to perform ring rows. Consistently, do ring rows over time to the point where you can perform 8-10 reps of ring rows with your shoulders completely under the rings and in a hollow body position. Another movement to add to your protocol would be scapula pull-ups, which will help with the initial pull and will ensure you are pulling up correctly. Lastly, negative pull-ups,with a 3-5 second decent could be the remaining needed strength builder to be added to getting your first pull-up. Preferably practice these, 3 sets of 10 reps, 2 to 3 days per week, until you have become proficient.
Once you have consistently performed this routine for 1-3 months depending on the athlete, go ahead and give your strict pull-up another try! Send us your video of your first successful pull-up!