Pull-Up Power: Conquer the Mythical Move with Trojan

Pull-Up Power: Conquer the Mythical Move with Trojan

10 July 2024

Struggling with pull-ups? You’re not alone! This blog is your ultimate guide to nailing that first elusive pull-up and progressing to five and beyond. We’ll share a super fun (and achievable) 0-5 pull-up programme using Trojan equipment. From hanging on the bar to your first pull-up and then hitting your stride, we’ve got you covered. Learn how to use Trojan barbells for rows, resistance bands for assisted pull-ups, and more. Let’s get pulling, flex those muscles, and have a blast doing it!

Why Pull-Ups?

Pull-ups are one of those exercises that seem to separate the fitness rookies from the pros. They work a wide range of muscles including your back, shoulders, arms, and core. Mastering pull-ups can significantly boost your upper body strength and add an impressive feat to your fitness repertoire. But don’t worry if they seem impossible at first—this guide will break down the process and make it attainable for everyone.

Step 1: The Hang

Before you even think about pulling yourself up, you need to get comfortable hanging from the bar. This helps build grip strength, which is crucial for pull-ups.

How to do it:

Grab a sturdy pull-up bar with both hands, palms facing away from you. Speaking of grip, make sure your thumb is wrapped under the bar, as gripping it like this makes the exerciser a lot easier.
Hang with your arms fully extended and keep your body still.
Aim to hang for at least 20 to 30 seconds at a time. Gradually increase your hang time as your grip strength improves.

Step 2: Scapula Pulls

Learning to engage your back muscles properly is key to performing a successful pull-up. Scapula pulls are an excellent exercise to help with this.

How to do it:

Hang from the bar with your arms fully extended.
Without bending your arms, pull your shoulder blades down and together. You should feel your back muscles engage.
Hold the contraction for a moment, then relax and repeat.
Perform 3 sets of 8 to10 reps.

Step 3: Assisted Pull-Ups with Resistance Bands

Resistance bands are a game-changer for beginners. They help reduce the amount of body weight you need to lift, making it easier to build strength and confidence.

How to do it:

Loop a Trojan resistance band over the pull-up bar.
Place one or both knees in the band to reduce the weight you need to pull up. If it is more comfortable for you, you can place the band under your feet too.
Grab the bar with a shoulder-width grip, palms facing away.
Pull yourself up until your chin is above the bar, then slowly lower yourself back down.
Start with 3 sets of as many reps as you can and increase the reps as you get stronger. Form is everything with pull-ups and should be your focus as opposed to reps.

Step 4: Dumbbell/Barbell Bent Over Rows

Bent over rows are excellent for building the back and arm strength necessary for pull-ups. Plus, they help you get used to the pulling motion.

How to do it:

Hold a pair of Trojan Dumbbells or a Trojan Barbell with an overhand grip.
Bend at your hips and knees, keeping your back straight and torso almost parallel to the floor. If you’re worried about form, a Trojan Bench will have you rowing like a promin no time.
Pull the weights towards your lower ribs, squeezing your shoulder blades together.
Lower the weights back down with control.
Aim for 3 sets of 8 to 10 reps.

Step 5: Negative Pull-Ups

Negative pull-ups focus on the lowering phase of the pull-up, which is great for building strength.

How to do it:

Use a step or jump to get your chin above the bar.
Slowly lower yourself down in a controlled manner until your arms are fully extended, engaging your back muscles throughout.
Start with 3 sets of 3 to 5 reps.

Step 6: Full Pull-Ups

Now that you’ve built up your strength and confidence, it’s time to attempt a full pull-up!

How to do it:

Grab the bar with a shoulder-width grip, palms facing away.
Engage your core and pull yourself up until your chin is above the bar.
Lower yourself back down with control.
Aim for 1 to 2 reps initially and gradually increase as you get stronger. Don’t worry if you can’t manage one, we’ll get you there!

Progression Plan: From 0 to 5 Pull-Ups

Here’s a simple weekly progression plan to help you achieve your first five pull-ups. We recommend working on these exercises three times a week, with at least one rest day between each session to allow your muscles to recover and grow.