Pull Up - A Simple Outline

      Have you heard of the term 'Pull Ups'?  If not no problem.  Pull-up is nothing but a compound workout that is performed in a fixed bar at a certain height.  Pull-ups cannot be performed anywhere like push-ups because a wall-mounted or a static bar is necessary to perform pull-ups.  But, pull up is also done using your own body weight and to progress, you can use additional weight plates too.  Pull-ups can be performed by any trainees irrespective of their level i.e., beginners, intermediate and advanced.  but, an important thing is that pull-ups are much difficult than push-ups.  70% of the beginners struggle to perform pull-ups until they practice to do it.

     First of all, Pull up is a compound workout in which you try to pull your body up towards the fixed bar.  It may also be said as your capability to lift your own body weight with your hands supported with your back.  Beginners can also perform pull-ups with the perfect form if they practice.  Pull-ups and chin-ups are completely different because in pull-ups your lat muscles engage in a lot of movement but in the case of the chin-ups, your biceps work equally.  So, chin-ups could be easier than pull-ups.  Pull-ups are regarded as the primary back exercise because pull-ups activate all of your back muscles when performed in a correct form in a full range of motion.  

How to perform your first pull-up?

     If you are a beginner who can't even perform one pull-up, you can follow the below-mentioned steps to perform your first count of the pull-up.  Before that, you must be capable of doing push-ups.  You need not perform pull-ups only when you can perform push-ups.  But, when you are capable to perform push-ups and then you start to perform pull-ups it would help you a lot.  Push-ups improve hand strength so they can also support you in performing pull-ups.  

• First of all, you must practice and perform wide grip Australian pull-ups.  It is nothing but inverted rowing.  You must have a strong back to perform pull-ups and inverted rows can work your upper back and strengthen them.  Inverted rowing is performed in a smith machine setting the bar at less height and legs can be held on the ground or on an equally higher surface to the bar.  And you must pull, hold and squeeze your back.  This inverted row helps you to strengthen your back and lat muscles.  
  
  
  
• The second step is to perform dead hang.  Dead hang is just hanging from a bar.  You must stabilize your core, relax your lats and just hold the bar with your fingers.  You must not shake or move your body, you must be in a static position.  The more duration of hang has more effect on your lat muscles.
• The next thing is you should perform scapular pull-ups.  You have to hang from the bar with your hands and lats relaxed.  Then you must try to contract and squeeze your scapula bones.  This is considered as one rep.  This workout can strengthen your middle and lower trapezius muscle.  
• The next is performing assisted pull-ups.  Yes, this can be performed using a resistance band, a spotter, or a high surface to land your legs.  You can lock the resistance band onto the bar and the other end to one or both of your knees folded.  In this way, the band would assist you to go up.  The second is you can ask a spotter to lift you up so that you can perform assisted pull-ups.  The last way to perform assisted pull-ups is holding your leg on a high surface to push your body up while performing pull-ups.  
• The final step is performing negatives.  Negatives are nothing but a part of a rep in an exercise.  In pull-ups, the second phase i.e., releasing your body from top to bottom.  Performing negatives has a great impact on doing an exercise.  And performing negatives can improve your pull-up strength.  Following these things regularly can help you to perform your first count in pull-ups.