Get on the pull up bar and test to see how many pull ups you can do. If you can’t do a pull up then do Australian pull ups or ring rows.
Print out this page and put your pull up number here______X_______
The goal is to improve our pull ups over the next few weeks.
I am just like you – I need to work on my pull ups and improve. Even though I try to keep my body still in the dead hang – I have a slight kip when I get tired. I know and am working to improve that. Check out the video below of my baseline test for pull ups to see how I did.
Train like a Navy SEAL and learn to improve YOUR pull ups
Use a variety to pull ups. Don’t limit yourself to regular pull ups. Use chin ups, australian pull ups, mountain climber pull ups, narrow grip, etc. See the video below for examples.
Work on your grip strength. How many athletes have you heard say that they could do more pull ups but their hands gave out? Train your weakest link by training your grip.
Lose a few pounds/kilos if needed. This is a no brainer. If your carrying around 20 extra (unneeded) pounds then that is like wearing a weight vest. Drop the extra weight by increasing your cardio and eating clean fuel (paleo diet).
A good cardio pull up workout we like to do is the CrossFit workout “Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
note rounds and reps in comments below
Video – CrossFit workout Nicole
Check out the Rogue Pull Up Systems @ RogueFitness.com
Do a variety of pull up workouts each week. Don’t just go out and do regular pull ups. Mix it up. A pull up workout we like is the workout “Cindy”.
Check out the video CrossFit Cindy workout
Get Burly Strong – Build your Grip @ RogueFitness.com
If you can’t do pull ups – do “negatives”. Pull yourself up on to the bar with your chin over the bar. Slowly lower yourself down. When you first start you may drop quickly. Slowly build up to where it takes you 5 long seconds or more to lower down.
Use a stretch band or have your buddy assist you (grab your hips and help you up).
This is a good method to work as a team and help you get your pull ups.
Start with a thicker band to learn how it works and slowly work down to a skinnier band.
Mix up the rep count. Try to do 50 pull ups for time. Add weight and do sets of 3 to 5 reps to build strength. Confuse the muscles by mixing it up.
Here is a workout we like to do
You can wrap a towel around a bar – or make a bar with PVC pipe (double it for strength.
You can place a thick device like the Fat Gripz on a regular bar to make it thicker.
Try something different like a Spartan Race where you have to climb over walls and up a rope. If you have the ability – go to climb outside on boulders or walls (Parkour) or an indoor climbing gym. This will give you variety and let you test your skills on real world stuff.
Check out this Parkour video for inspiration
Test your pull up progress monthly and see how you do
insert your score here________
Read and watch videos – and be inspired – check out the SGPT interview with Lee Wade Turner – one of the Bar-Barians.
After a hard workout like Murph you should take a day of rest. Foam roll your muscles, stretch them and do some yoga. In order to be a long term athlete – rocking workouts in your 40s and 50’s – you need to take care of your body and stretch.
Elbow and Forearm rehab/treatment
Questions from athletes in our gym.
You get what you pay for with weighted vest. You could spend $40 and the vest will tear after a few uses. Or you could spend $100 or so and get a great vest like a MIR weighted vest. This vest will last you a very long time.
Question: What is a good tip to improve on chin ups? Similar to the tips above on pull ups – use the chin up movement and do the workouts above.
Question: Where can I find out more info on CrossFit? Check out the CF main website here:
Murph workout tips
CrossFit Cindy workout tips
CrossFit Fran workout tips
CrossFit Helen workout tips
How to install a pull up bar in the garage gym
Hand Care tips for CrossFit Athletes
10 Tips to Increase Grip Strength
Tips for Advanced pull up workouts
Top Ten Paleo Diet Tips
Iron Woody Band Reviews
CrossFit bodyweight workouts