Some really good athletes are really bad at doing pull-ups. Can you recommend some exercises to improve pull-up performance?

Question

Matt Eiden · Answer

Some exercises to improve, Pull Up Performance. When I think about the pillow performance, I think about the ranges of motion, you're going to hit when you do it, getting your chin up over the bar and then getting fully extended at the bottom. So you can start with isometric, holds holding your chin up over the bar, you could drop to 90 degrees holding your body halfway down to pull up. You can go to 120 degrees where your arms are almost straight. You can even do dead, Hanks, just building endurance in the different positions that you're going to do during a pull-up. It's a good place to start and then you could do e Centrex where you start standing on a box with your chin up over the bar, you lower 45 seconds to start, maybe do a couple reps of that then you lower for 10 seconds see if you can do a couple reps of that. Once you've done isometrics any Centrex, then you could do some assisted, you could use a band to help you get more reps of the pull up with concentric and eccentric. And then if you can't do many, but you can do a couple pull-ups, you could do accumulating pull ups where I say, you do three or four pull ups in a row for range of motion. You're getting good quality pull-ups and then you can't do anymore. So you take a 10 or 15 second break and then maybe you do two or three pull-ups, take another 10 or 15 second break and maybe you do one or two. So you can start to accumulate the Reps on top of each other for a set. So this is some basic ways. You can improve your pull-up performance. I hope that helps

Dennis Dunphy · Answer

Improving Pull Up Performance, do that isometrically in the gym. Either on rings are a bar. You can work the three phase, the three points, the starting point, teaching them how to objectively grip harder. Pull down. That's the objective working to pack the shoulders down. Then work, the 90 degree angle or Torque is the greatest demand and then the finishing position. You can also then go into use using the yielding isometric where they go to the Up with a pull-up. And then they start to fight gravity on the way down. Those are some basic in the gym ways that I like to really help increase Pull Up Performance. The other big thing that I really like, especially for athletes is indoor rock climbing, get them on a wall where they're going to be constantly pulling from different angles rock climbers, don't have to practice, pull-ups. They can just do pull-ups there. Just be sad it and it really comes from the application of constantly climbing. So for me, athletes I really think all athletes should really be doing rock climbing as a supplement to their training.

Dan Daly · Answer

First, I'd start with being consistent. So let's get on a pull-up plan and see where you're at, and then entry points for the pull up, you know, we just need to scale it. The pull-ups a significant amount of load, it would be like, throwing 200 pounds on a barbell, and asking everybody to squat the same amount of weight. So it's going to be different based on the athletes. Wait, they're they're, you know, they're limb lengths and things like that but we just need to modify the pull-up so band assisted pull-ups machine, assisted pull-ups, other vertical, pulling patterns like band, pull Downs cable, pull. Downs. Let's get them into that overhead position and learn to get strong at that long length, and be pulling vertically. And it doesn't have to go right into bodyweight pull-ups, but it needs to be consistent and you need to be introducing those patterns and strengthen those weak links. I find a lot of athletes just aren't on a plan and the pull-ups not something you're going to wake up and be able to do. Some people may be genetically gender-wise fell into that a little bit, but everybody could work on it. Of course, if they're being consistent and they're finding what the point is best for them.

Tim Crowley · Answer

Some athletes are really bad at pull-ups and what are some exercises to help improve performance? One of the things why some athletes might be bad at pull-ups because a pull-up is, you know, strength relative to body weight. And if you look at some athletes, for example, a basketball player or volleyball player who has really long arms, that's going to make from a leverage standpoint, much more difficult to do a pull-up relative to someone that may have shorter arms. So some really good exercises, I got three suggestions. I think that might help one is A three-way isometric. So you jump up and you pull yourself whether it's a chin up or pull up all the way to the top and you hold this for five seconds. Then you come to the middle range, hold for 5 seconds, and then hang at the bottom of the range for 5 seconds. And by doing this, it will body will start to connect it to and you build some basic strength. You can increase from 5 Seconds to 8 seconds to 10 and maybe up to 12. Once you do that at the end of doing say, three sets with the rest in between, going to try to see if you can do a pull-up I consistently. Uh, doing that, it will improve the other way of doing it was with a large, super bands, like a big elastic band, your Loop it through, you can put it through your knee. In the nice thing with the band's is that when you're at the at the bottom of the range where its most difficult from a leverage standpoint, you're going to get some assistance. And the top of the range is going to make a little more difficult where from a leverage standpoint, it's easier these bands, you know, range in all different thicknesses. You find one that allows you to do five or six build up to 8 to 10, go to the next thinner band. Repeat the process until finally you're able to do a successful pull up and my third suggestion would be doing a lat pulldown, a lat pulldown machine and start to really keep the Reps. Fairly low build up the weight. Try to approach close to body weight or thereabouts and once a week test yourself on a pull-up. See how many you can do if you can't do any. The first goal is to get one, keep working at it, build your strength and pretty soon. You'll be banging out pull up. So at higher numbers

Gina Grain · Answer

Some really good athletes are really bad at doing pull-ups, can you recommend some exercises to improve and improve pull up formants? Well, you know, what do you need to be good at doing pull-ups for what your sport is and what and what kind of athlete you are. If it is important that you do pull ups for your chosen sport, then definitely addressing mobility issues or mobility of your shoulder to make sure that your shoulder can handle load. Okay? Then isolated strength training for the shoulder girdle and the core Okay, then moving on to improving your pull-up, you can use band and pull ups, you can do eccentric, pull up, so slowly lowering and then getting a cyst up. You can do isometric, hold pull-ups and progress yourself in a manner that is fit for you and where you're at, okay? Some people say pull up searches bodyweight exercises, but they're not just bodyweight exercises, but doesn't mean it's easy, okay. If you weigh 150 pounds, That's not an easy exercise. So then of course, isolated strengthening lat pull-downs, bicep curls to to, to to, to help with the pull-up. So I hope some of those tips help and let me know if you have any more questions on that.

Swimming

Strength

Triathlon

Photography

Track & Field

Nutrition

Physical Therapy

Running

Pets

Cycling

Podcasting

HealthCare

Musculoskeletal

Hockey

First Responders

Integrative Medicine

Chiropractic

Cross Country Skiing

Adaptive Sports

Mental Health

Surfing

Climbing

Tennis

Military

Mind Body

Scholars

Criminal Justice

Liquor

Golf

CrossFit

Soccer

Pickleball

Hunting

Public Speaking

Venture Capital

"Some really good athletes are really bad at doing pull-ups. Can you recommend some exercises to improve pull-up performance?"