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Wednesday May 24, 2017 CrossFit Stapleton- Denver, CO

Pull-Up Tutorial: 3 Exercises to Get Your First Pull-Up (or Your Tenth)

(Thanks Gymnastics Bodies !! https://gmb.io/pull-ups/)

Being able to pull your body up off the ground is one of the fundamental movements of a capable human body.

Ryan ClimbingIt translates into a thousand everyday activities — from climbing to grappling sports like BJJ to carrying heavy groceries.

If you can’t do a pull-up yet (or can’t do as many as you’d like), that’s okay. I’d bet the average 30-year-old in America can’t either.

Why have pull-ups become such a rare skill? Two reasons.

  • First, it wasn’t all that long ago that climbing a tree was a key way to find food, navigate rough terrain, and even escape the occasional predator. These days we think of climbing mostly as a liability risk.
  • Second, most people try to train for pull-ups without building the foundations of the movement. They try to go straight into reduced-weight pull-downs or pull-up negatives (slowly lowering themselves down from a top position). It takes a long time to get results this way. And it leaves you open to injuries, especially in your shoulders.

As a former competitive gymnast and long-time martial artist and coach, let me tell you this: Pulling strength is super important. It’s also very complex, requiring numerous large muscle groups to work in perfect concert. No wonder most people have a hard time building it right!

In this tutorial, I’ll walk you through building a solid pull-up, starting with the foundations.

If you consistently practice the 3 simple exercises I’ll show you below, you’ll quickly and safely build the pulling strength you need for the things you need and want to do.

CLICK HERE TO READ ON…

 

 

CROSSFIT CLASSES: 

Performance-

A. Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
– Rest 3 minutes

B. Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
15 Pull-Ups
– Rest 3 minutes

  • Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.

C. May Challenge – Core Cash out!!

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Fitness-

A. Five sets of:
Hang Power Clean x 5
– Rest 3 minutes

B. Three sets for times of:
:60 Double-Under attempts
30 Russian Kettlebell Swings
15 Ring Rows
– Rest 3 minutes

  • Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.

C. May Challenge – Core Cash out!!

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BOOTCAMP RX CLASS:

A. Five sets for times of:
30 Jumping Lunges
30 Russian Kettlebell Swings
30 Slam balls                       
– Rest 3 minutes (your own clock)

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Kids Training – 

A. SKILL/STRENGTH:

  • Dead Lift Technique
  • Then 5×5 with Bar working up in # (KB option for the younger kids)

B. WOD – 12min EMOM: 

Min 1: 8 Strict DB Press

Min 2: 10 Burpees

Min 3: 16 Walking lunge steps

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