5f678ffff153bfc8a17ac1ee438c054f
4

Can I get a pull up?

by (1405)
Updated October 30, 2014 at 4:30 AM
Created November 15, 2012 at 5:07 PM

I have been doing weight training for six months now, and have significantly improved on my push ups, sit ups, squats, etc. but I still can't get one dang pull up!

I have worked on pull-downs, assisted pull-ups, negatives, mixed grip, you name it! But when I get to the bar, I barely make it up two inches!

Does anyone have an idea of what I should do?

I am an 18 year old female, and would love to make some progress by Christmas!

Thank you!

96440612cf0fcf366bf5ad8f776fca84
17136 · November 19, 2012 at 11:30 PM

Thank you .

Ed7403e397077dd1acdbf25c7f6e56ce
3432 · November 19, 2012 at 8:35 PM

This is the best I can do... an article based on the study. I can't even remember the context where I first came across this info, but it stuck with me because I've been annoyed with pull-ups lately. http://calorielab.com/news/2012/11/15/to-pull-up-or-not-to-pull-up-that-is-the-question/

96440612cf0fcf366bf5ad8f776fca84
17136 · November 19, 2012 at 3:27 PM

Got a link/url/pointer to the study?

5f678ffff153bfc8a17ac1ee438c054f
1405 · November 15, 2012 at 10:10 PM

I am 123 pounds and 5'5". I have some fat I want to lose, but paleo hasn't made me lose anything, and I don't think it would get me to a pull up. ):

Total Views
979

Recent Activity
Ed7403e397077dd1acdbf25c7f6e56ce

Last Activity
73D AGO

Followers
0

Get Free Paleo Recipes Instantly

11 Answers

A2fe5bbd09c7804fd321e9e9a9f9d199
2
1614 · November 15, 2012 at 10:00 PM

Chuck Poliquin has a good blog post on chins/pulls, his tip on a beginner's progression starts about halfway down the post:

Chin-ups: The King of Upper Body Exercises

3bc294cb7745a5e99612ff886ca00101
2
1186 · November 15, 2012 at 7:26 PM

Since my boyfriend installed a pull-up bar at home (with three grip positions), I can do it randomly throughout the day. That makes a huge difference. At first I could only lower myself but now I can partially lift, this is after only 2 months... I didn't even like to try at the gym because I couldn't do it at all and didn't want to look totally lame.:p

Ed7403e397077dd1acdbf25c7f6e56ce
1
3432 · November 19, 2012 at 3:17 AM

I read a pretty infrormational study on how body type affects this. Long arms make it more difficult, for example. There were other physical variables.

The basic conclusion was that anybody can train for and learn pull-ups.

The study fully explains why my flabby roommate can bang out a dozen, says he's always been able to. Meanwhile I've been struggling to hit three after months of working on them, and why I couldn't even do one when I started.

96440612cf0fcf366bf5ad8f776fca84
17136 · November 19, 2012 at 3:27 PM

Got a link/url/pointer to the study?

96440612cf0fcf366bf5ad8f776fca84
17136 · November 19, 2012 at 11:30 PM

Thank you .

Ed7403e397077dd1acdbf25c7f6e56ce
3432 · November 19, 2012 at 8:35 PM

This is the best I can do... an article based on the study. I can't even remember the context where I first came across this info, but it stuck with me because I've been annoyed with pull-ups lately. http://calorielab.com/news/2012/11/15/to-pull-up-or-not-to-pull-up-that-is-the-question/

977d98d9ee4a3edba0141c0b3aa018a7
1
243 · November 15, 2012 at 9:45 PM

I could only do two when I got my pull up bar in April, since then I try to just do as many as I can at once when I walk by it then continue on with my day. Now I can do several sets of ten pull-ups, chin-ups, and hammer-grips. This was before I started Paleo, so I don't necessarily think it's just losing weight as Bob Smiley mentioned. Just condition those muscle groups.

Ad97e2a867932d9068c5eccf0d81b728
1
193 · November 15, 2012 at 6:15 PM

I can tell u from my own experience I never got one until I dropped the weight. I would work at negative reps, use bands, and other lifting to target the muscles needed but it wasn't until about my 4th month and having dropped 50 lbs before I started to getem. I can do 20 in one set now and work in 5 sets twice a week. Weight for me was the big issue, that's why I believe in eating paleo. I've cut 90lbs since this time last year and am finally to the point my weight just maintains itself.

5f678ffff153bfc8a17ac1ee438c054f
1405 · November 15, 2012 at 10:10 PM

I am 123 pounds and 5'5". I have some fat I want to lose, but paleo hasn't made me lose anything, and I don't think it would get me to a pull up. ):

Ce41c230e8c2a4295db31aec3ef4b2ab
1
32518 · November 15, 2012 at 5:18 PM

Of course you can do it!

I think your belief about whether you can do it or not can make a difference. Women especially are influenced by what they belief about their own body strength. It took me about 4 months of focused & really slow negatives twice a week to finally do one.

Then one day I was at the park & without thinking about it, I did a perfect slow pull-up from a dead hang. Once I got out of my way & knew I could do it, it was easy.

Personal Trainer (and Primal enthusiast) Al Kavadlo has a great e-book that may help. It's called "Raising the bar & is n his website: http://www.alkavadlo.com/

0459aa5ac6dd540b7d45a8cae0f4dae5
0
0 · November 19, 2012 at 2:07 AM

Just keep doing them.even if you can't your muscles will build memory.they will get stronger.then you can probably do one!

E2db1519690001648433e8109eb2c013
0
779 · November 15, 2012 at 8:35 PM

Negatives, partials (from the bottom and the top) and assisted versions should all help.

You may be well on your way already. You can check out Primal Blueprint, Convict Conditioning etc. for progression plans that might help as well.

0df0b1c6ae16bbb75b4a5efa3d876765
0
2240 · November 15, 2012 at 8:12 PM

Mark Sisson's video is what helped me.

6 months ago I couldn't do one pull-up without assistance, now I can do 4-5 in a row, or I can do 12-15 within 10 minutes or so if I taper them down to one at a time. My first month of bi-weekly pull-up workouts were focused on assisted or reverse pull-ups before I even tried to do a regular pull-up again. The main thing is it does take time, so keep at the assisted/negative pull-ups.

They really do work, though. I now have abs and oblique muscles that I've never had in my life just from doing moderate pull-up routines at a nearby playground for the last six months. That may be part of why it's slow-going for some of us, too, the fact that we just have underdeveloped pull-up muscles to begin with!

Keep at them, you'll get there.

E3e88853a46adf1432fad73294335ae2
0
38 · November 15, 2012 at 6:59 PM

Weight will be your biggest issue, but I think the negatives will be your best help. There are a few ways to do these, but I like to stand on a chair to the up position, then let myself down very slowly. I do this on random days to switch up a pull up workout, and it works great

Fe535c4994ac6176f76e1ff6d29eb08a
0
4276 · November 15, 2012 at 6:42 PM

Answer Question

Login to Your PaleoHacks Account

Get Free Paleo Recipes