Your arms and back have to do an enormous amount of work to lift your entire body, which is why being able to perform many reps is an effective way to improve not just the obvious muscles — your back, arms and forearms — but can also help you build incredible core strength.

In fact, as an exercise physiologist and strength coach, I’d go so far as to say that the pull-up is the world’s most under-appreciated way to develop your abs—and every other muscle in your midsection, for that matter.

All of that is great, but there’s one problem: It’s an exercise that gives a lot of people a lot of trouble, regardless of whether you’ve been training for years or just started.

If you are struggling to perform a pull-up — or you wish you could do many more — I’ll share a few simple-to-learn techniques that aren’t taught enough and will change everything about your pull-up performance.

By the time you’re done, you’ll not only be surprised by how quickly you can improve, but also by how many of the methods used to increase your upper body strength aren’t actually pull-ups.

Can’t Do a Pull-up? Start Here

If you can’t do any pull-ups, odds are you’ll blame it on your lack of back strength. To become stronger, you might start doing countless 1-arm rows and other dumbbell or barbell exercises.

While those exercise will make you stronger (and are a part of the solution), they won’t guarantee that you’ll be able to do more pull-ups. That’s because pull-ups aren’t just about your back.

Even if you have a really strong back, you can struggle with pull-ups if you have a weak core.

Core stiffness, or being able to create tension throughout your torso, is a key part of successfully doing a pull-up.

Your shoulder blades are connected to your torso. A stiff, stable core gives your arms something strong to pull on. And that can have a massive impact on your ability to lift your body.

So if you are struggling with your pull-ups—or can’t do a pull-up at all—train your core with these moves.

(If you prefer to watch all tips, here’s a video breaking down a lot of the progressions we’ll discuss today. In it, you’ll see my friend and fellow coach Tony Gentilcore demonstrating a lot of the moves discussed here.)

Hollow Body Holds

Start by lying on the floor. Lift your arms overhead (biceps in line with your ears), keeping your elbows straight.

Cross your hands and your ankles. Then press your hands and ankles into each other to create tension, and lift up into the hollow body position.

Let’s talk about that term “hollow” for a second. You might hear it and think: “belly button to spine.” DON’T DO THAT.

In a good hollow position, your abs are securely braced, as if they were about to take a punch. Take a breath in and squeeze. If anything, your abs will move slightly outward.

Start by holding a hollow body position while pressing your hands into each other and pressing your ankles into each other. This builds some of the body tension related to the position of hanging from a bar.

Hold this position for 5 seconds or 2-3 breaths per rep, maintaining as much head-to-toe tension as you can (more on how to create tension). Take a 5-second break, then repeat for 5-6 reps per set. Over time, you can increase the duration of your holds. If you can maintain tension for a full minute, that’s really good.

Hollow Body Horizontal Pull-ups

Next, you’re going to use a dowel or broomstick. Hold it in both hands as if it were the pull-up bar.

Start with your arms straight and elbows locked out, as if you were hanging from a pull-up bar. Then, while you hold the hollow position, bend your elbows to pull the bar across your face and toward your chest line, mimicking the pull-up movement.

The goal here is to maintain the core strength requirement while including an arm movement that replicates the pull-up—all while trying to breathe.

Hold the hollow body and try to complete 8-10 reps, breathing out as the bar comes to your collarbone.

Hollow Body Leg Raises

Are you a boss at the hollow body work? Great! Then it’s time to take it up another notch.

You can create some additional arm stimulus, and increase the challenge to your core, by doing a leg raise. Keep both knees locked out and cross one foot over the other. Pull down on the stick and lift your toes toward it. You may even be able to touch your toes to the bar, depending on your level of strength and control.

The big thing to remember here is to maintain tension throughout your lats to help pull your torso up. Squeeze the bar as hard as you can in your hands and think about pulling down on the bar as much as you are pulling up with your legs. This tension in your arms, back and core will help you lift your legs more easily.

Perform a set of 5-8 reps.

Stability Ball Rollouts

Another exercise that develops core stiffness is a stability ball rollout. There are two ways you can perform the movement, and both are helpful to your pull-up quest.

Option #1: Try to keep your abs tensed and press your hips forward, allowing your arms to extend out as you move. Then pull back with your hips.  This version will place more emphasis on your abs and lower back, while taking some of the work off of your shoulders

Option #2: Do the same thing as you did in option #1, but use your lats to try and pull the ball back with your elbows to return to the starting position. In this version the shoulder angle is changing, which means the muscles that control the shoulders will be under greater load.

Complete 5-10 reps of either option, or both if you’re a little crazy.

How to Build Strength on the Pull-up Bar

Before you start pulling, it’s helpful to build your skill hanging from the bar.

Bar Hang

You might struggle at maintaining a dead hang from the bar due to grip strength. Hanging for 10-30 seconds can be a simple and very effective way to build the grip strength needed to perform pull-ups.

Hanging Shoulder Shrugs

When you can conquer that challenge with ease, your next goal is pulling your shoulders down and tight to your ribs while holding the same hollow body position you used on the ground.

Hold that position for 5 seconds per rep, breathing out forcefully with each contraction.

Hanging Leg Raises

Have the hollow body hang down cold? Good. You can add in some leg raises to really take it up a notch.

Start with a bent knee leg raise. The key is to not sway.

If that’s no problem, try a straight leg raise. Again, you want to avoid rocking back and forth. The movement should be slow and controlled.

In all likelihood, you will find at least one of these moves challenging. Because your goal with these is quality, not quantity, you can use “micro sets” to accumulate volume. Try to hit 10 amazingly good reps total. To do that, you might need to perform 5 sets of 2, or 4 sets of 2-to-3, or 3 sets of 3, and so on.

If you wanted to get a little crazy, you could try to bring your toes to the bar. Use your arms to help pull-up on your torso to get a more horizontal angle on the movement.

Pull-up Training: Mastering the Movement

Now let’s “grease the groove” of the movement in a way that will help you develop strength if you’re a beginner, and provide value if you’re more advanced.

Flexed Arm Hang

The flexed arm hang is a simple, yet underutilized move that will have all the muscles in your back and arms firing hard.  

To perform the move, just grab the bar and jump up. Keeping your chest as close to the bar as possible, hang there as long as you can tolerate. When you start to feel yourself coming down, fight the lowering for 3-5 seconds so you can get some eccentric strength development out of the move.

Try to maintain 10 to 30 seconds per hold, accumulating up to 30 seconds in a workout.  For eccentric reps, try to keep it to a max of 5 reps of 3-5 second eccentric lowering unless you want to look like a T-Rex for a few days after your workout because you’re too sore to extend your elbows.

Band Assisted Pull-ups

Once you are able to do flexed arm hangs (and the 3-5 second lowering) with skill and control, you should be ready to try the pull-up.

If you want to ease yourself into the movement, start by using a band for assistance.

The thicker the band, the more assistance it provides. Similarly, placing two feet in the band versus just one gives you more help when you perform the move.

Start with the thickest band you need in order to execute the move, then work down to smaller, thinner bands over time.

(More ways to use resistance bands in your workouts here.)

The “Pernicious Pull-up Power” Workout Routine

So how do you put all of this together into a realistic pull-up training plan you could use on a regular basis? Glad you asked.

You want to “train for the movement” frequently. Three to four times a week is ideal.

Notice I said “train for the movement” and not “train the movement itself.” That’s because not all of your sessions need to include pull-ups. In fact, you’ll only perform actual pull-ups one day per week on this plan.

Here’s a sample calendar of what this pull-up training plan looks like:

DAY 1

Hollow Body Holds – 4 sets x 5 reps/set x 5 second hold per rep

Bar Hangs – 4 x sets x 6 reps/set x 5 second hold per rep

Flexed Arm Hang – accumulate 30 seconds

DAY 2

Hanging Shoulder Shrugs – 4 sets x 5 reps/set x 5 second hold per rep

Hollow Body Horizontal pull-ups – 4 sets x 8-10 reps/set

Hanging Leg Raises – 10 total reps

DAY 3

Hollow Body Leg Raises – 4 sets x 5-8 reps of smooth controlled tension

Eccentric pull-ups – 4 x sets of 4-5 reps working on 3-5 second eccentrics

DAY 4 (Pull-up day!) 

**If you can’t do a pull-up, perform…

Band Assisted Pull-ups – aim for a max of 3 reps per set

** If you can do pull-ups, then….

Pull-ups – start with a single max set, then perform 3 sets of 50% of this number. For instance, if you do 6 on the first set, do 3 sets of 3.

Following this pattern will help you develop pull-up specific strength in your back and arms and the core stiffness needed to accomplish the movement. Since there are a max of three moves per session, you can combine this simple calendar with your current training program.

Pull-ups may never be easy. But by training for them specifically, you’ll soon be able to do a lot more than you think.

READ MORE: 

The Fastest Way to Do More Pushups

The Tension Weightlifting Technique: How to Make Every Exercise More Effective

Do Carbs Actually Make You Fat?

Dean Somerset is a kinesiologist, strength coach, author and public speaker who specializes in injury and medical dysfunction management through exercise program design. The seriously in-depth “The Complete Shoulder & Hip Blueprint,” which Somerset and Tony Gentilcore teamed up to create, is available now. Born Fitness is not an affiliate and has no financial stake or interest in the product, but we do genuinely think Dean and Tony are rad, and are way better at pull-ups thanks to their knowledge.      

The post How Anyone Can Master the Pull-up appeared first on Born Fitness.

If every workout were created equal, then all plans would deliver the same results and consist of the exact same movements. While most training plans do boil down to some commonalities, there’s a reason why so many of the best bodies in the world are built with very different strategies.

Part of it has to do with understanding the science of strength, muscle, and fat loss.

The other side? Making sense of what you see in the mirror, and how it impacts what exercises are best for your body.

Whether you want to admit it or not, your genetics greatly influence what you should be doing in the gym. Notice I didn’t say how much you could accomplish. This isn’t about excuses of small arms, beer bellies, and chicken legs.

No, this is about leveraging a basic understanding of biomechanics and movement to build more muscle and become more of a badass.

Put away the science books because here’s the quickest anatomy lesson you’ll ever receive with the best payoff: a better looking body.

Create a Better Workout

Instead of blindly doing the most popular exercises, make sure these movements are right for you. The most popular exercises–bench press, deadlifts, squats, and rows–should be a part of any program. But sometimes, the traditional version of the lift can cause problems or injuries. Part of the solution is fixing the weaknesses that make it harder for you to perform the movements correctly.

The other approach? Making slight modifications so you can still train at the highest level without putting your body into a difficult position, especially if you’re doing the corrective work to fix your body.

Use the tips below to determine if you might be susceptible, and then train in a way that fits your body.

The Exercise: Barbell Bench Press

Who Struggles: Guys with long arms or shoulder issues.

The Fix: Yes, the barbell bench press is an awesome ego lift and a popular way to start Monday. But it’s also a big reason why so many guys walk around with bum shoulders. And in the case of taller guys with longer arms, it’s enhanced because the shoulder joint is more vulnerable for rotator cuff problems.

Instead, substitute with floor presses (which minimize the distance traveled), neutral grip incline dumbbell presses, and weighted dips and pushups.

The Exercise: Barbell Back Squats

Who Struggles: Tall dudes

The Fix: The king of exercises is also the king of lower back pain for tall guys. Sensing a theme here? Does that mean to avoid squats completely? Of course not. But mimicking the movement without always placing a heavy load on your back will reduce the likelihood of injury.

Instead, focus on single leg movements like Bulgarian split squats and heavy dumbbell step-ups. And then mix in landmine front squats, an innovative option from Ben Bruno. Place a barbell in a landmine (or corner of a room), load one side with plates, and perform like a front squat. You keep the same pattern, but save a world of stress on your knees and back.

The Exercise: Deadlifts

Who Struggles: Short arms, poor ankle and hamstring flexibility

The Fix: Deadlifts are an incredibly effective exercise…if you can work your way into proper starting position. Short arms, long legs, or poor flexibility can cause you to round your lower back when you try to pull the bar from the floor.

To reduce the difference, you can pull sumo style or place on bar on a rack (or risers) about 6 to 8 inches from the floor. Still having issues? Glute barbell hip raises to add lots of extra weight and strengthen your backside muscles.

The Exercise: Rows and Pullups

Who Struggles: Men and women with “baby mitts”

The Fix: You know what they say, the smaller the hands the smaller the pulling weight. Grip strength might be one of the most underrated aspects for all lifts. The greater the grip, the bigger the lift. But when you have small hands life in the gym becomes much harder.

While you shouldn’t stop doing pulling exercises, you should be strategic about how to increase your strength. Farmer’s walks and suitcase carries will be the best to way build your grip strength in a way with minimized risk. Just hold the weight as long as you can, and increase the load as a way to build your strength.

READ MORE:

How Often Should I Change Reps? 

The Tension Weightlifting Technique: How to Make Every Exercise More Effective

The 4-Step Biceps Builder

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post How to Personalize Your Workout appeared first on Born Fitness.

We’ve all heard the old adage “You’ve got to learn how to crawl before you can learn how to walk.” Nothing could be more accurate in the gym.

Unfortunately, when it comes to their training and exercise selection, most people suffer through workouts that don’t deliver the best results because they perform exercises beyond their ability.

Performing exercise variations that are too advanced for your current level of fitness, or attempting to progress towards these variations too quickly sets of a disastrous sequence of events: poor body alignment, a lack of control and a reduced range of motion, limited muscle tension, and ultimately lackluster progress and results.

Your goal is to perform the right exercises for your current level of fitness–not the most advanced–and work up slowly and progressively over time with proper technique.

As part of an ongoing series, you’ll learn how to become better at any exercise. This guide will teach you to master the pullup.

Choose the appropriate exercise variation based on your current level of fitness, and then build your way to a stronger body.

How to Do More Pullups

Level 1: Chin-ups

How to do it

Hang from an overhead bar, palms facing you, with a shoulder width grip. From a dead hang, flex your elbows and pull yourself up until upper chest contacts the bar. Pause for a full second in the contracted position, pulling your shoulder blades down into your back pockets, before lowering yourself under control back to the starting position. That’s one rep.

Where to Begin

Begin by performing 5 sets of one half your current chin-up maximum. (For example: if you can perform 6 full chin-ups, start with sets of 3 reps), resting 2 minutes between sets.

Your Goal 

Work up to performing 5 to 6 sets of 5 to 6 reps, resting 2:00 between sets. Once you’ve achieved the goal, move on to level 2.

Level 2: Mixed Grip Pull-ups

How to do it

Hang from an overhead bar, one palm facing you and one palm facing away from you, with a slightly wider than shoulder width grip. From a dead hang, flex your elbows and pull yourself up until your chin clears the bar. Pause for a full second in the contracted position, pulling your shoulder blades down into your back pockets, before lowering yourself under control back to the starting position. That’s one rep.

Where to Begin

Assuming you’ve mastered level 1, begin by performing 6 sets of 3 reps (alternate your grip each set), resting 2:00 between sets.

The Goal 

Work up to performing 6 sets of 5 to 6 reps (alternating your grip each set), resting 2:00 between sets. Once you’ve achieved the goal move on to level 3.

Level 3: Pull-ups

Description

Hang from an overhead bar, palms facing away from you (overhand), with a slightly wider than shoulder width grip. From a dead hang, flex your elbows and pull yourself up until you chin your chin clears the bar. Pause for a full second in the contracted position, pulling your shoulder blades down into your back pockets, before lowering yourself under control back to the starting position. That’s one rep.

Where to Begin

If you’ve mastered level 2, begin by performing 5 to 6 sets of 3 reps, resting 2:00 between sets.

The Goal

Work up to performing 5 to 6 sets of 5 to 6 reps, resting 2:00 between sets. Once you’ve achieved the goal move on to level 4.

Level 4: Towel-Ups

How to do it 

Fold two heavy duty hand towels, evenly spaced, from an overhead bar. Set a strong grip on each towel and move into a dead hang position. Once your grip is set, flex your elbows and pull yourself up until your chin clears the bar. Pause for a full second in the contracted position, pulling your shoulder blades down into your back pockets, before lowering yourself under control back to the starting position. That’s one rep.

Where to Begin

Now that you’ve mastered level 3, begin by performing 5 to 6 sets of 3 reps, resting 2:00 between sets.

The Goal 

Work up to performing 5 to 6 sets of 5 to 6 reps, resting 2:00 between sets.

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post Better Workouts: How to Master The Pullup appeared first on Born Fitness.