The Pull Up Part 1

Can you do a pull up? How about 5? How about 20? Pull Ups are the benchmark for functional upper body strength. It truly separates a group of athletes distinctly and quickly. It is the great equalizer. The challenge I see with many people is that if they can't do a pull up they simply accept it as a hard and fast truth that cannot be changed. I do not agree and will share how we have helped our athletes do the "impossible". Ladies much of this is written with you in mind. These are the areas this 3 part series will cover.

1. Hand size
2. Grip strength
3. Pain
4. Systemic strength
5. Body weight
6. Equipment
7. Technique
8. Density
9. Program Design

In Part I we will address the first 3 points

1. Hand Size - This is overlooked in so many areas in training. In Olympic weightlifting their is a specific "ladies bar" that weighs 15 kg compared to the mens 20 kg bar. It is shorter and has a smaller bar diameter to accommodate for the smaller hand. Also used with youth aged athletes. Even basketball has a smaller ball for women. Most bars are similar in size but the advantage goes to the men in this area when it comes to making improvement. This leads us to point # 2
2. Grip Strength - With the relative size difference of hand - to- bar women have to simply get better at their hand strength both in griping and crushing. But the same holds true for men. If you can't hang comfortably on the bar for 60 seconds without always worrying about your hands don't expect to knockout 20 pull ups anytime soon. Actually exerting high levels of force and doing kipping or butterfly style gives your hands a break momentarily on every rep. Also there is something to be said for hand toughness or skin thickness.
3. Pain - Pull Ups hurt. Sometimes just for 30 seconds and sometimes for 24 hours after. Should you blister or rip a callous then you can expect a week or two to get full recovery. One of my favorite quotes "It's not about ignoring the pain but rather being more than the pain."

Today lets try a workout that is a popular CrossFit girl named "Cindy"

20 minute AMRAP (As Many Rounds As Possible)

5 Pull Ups

10 Push Ups

15 Body weight squats

Jumping Pull Ups - Try these to help get you going. Long arms at bottom chin over the bar at the top.

Train Fun!