Impressive regardless of gender, the pull-up is often seen as a far fetched goal for most women. This does not need to be the case! With focused, consistent training you can conquer the pull-up!
First, what is a pull-up anyway? At its simplest form, a pull-up is when you are able, from a hanging position, to pull your chin over a bar. You are “pulling yourself up”. Technicalities come into play when we discuss the different grip types (overhand, underhand, neutral, wide vs close, etc ) A pull-up is traditionally defined using an overhand grip; a chin-up is defined as using an underhand grip.
As shown in this graphic multiple muscle groups are utilized during a pull-up. Like squats and deadlifts, pull-ups are compound movements) . A successful pull-up requires a strong back, arms, chest, core and grip. Weaknesses in any particular area will hinder success overall.
In changing the grip style one changes the required muscle activation. For example, an underhand grip recruits the biceps while an overhand grip primarily recruits the lats and even the traps. This is why you will often hear someone exclaim that chin ups are “easier” than pull-ups. Both are difficult, but that individual likely has relatively strong biceps and relatively weaker lats. Changing grip style is also beneficial for those with wrist and mobility issues. Neutral grip pull-ups for example, are more shoulder-friendly .
It is true that males typically have an easier time achieving pull-ups. This is because men typically have greater upper body strength and a greater muscle to bodyfat ratio; it is like a head start. To perform a pull-up, most women need to either gain muscle mass, reduce body fat, or a combination thereof.
Developing the strength to complete a pull-up, however, is not as straightforward as building strength in the traditional lifts (squat/deadlift/bench). No other movement recruits muscles in the same manner a pull-up does.
How does one train for a pull-up when currently lacking the strength to do a pull-up?
To be blunt, the assisted pull-up machine in the gym isn’t doing you any favors. The locked range of motion removes the majority of core involvement and the fixed positioning typically means that one cannot move through the proper range of motion. As a supplementary accessory this machine is fine, but if this is your only tool to acquire a pull-up, your odds of success are low.
Likewise, for primary focus, leave the bands alone. Use them instead for accessory work. Banded pull-ups, while often suggested, negatively change muscle activation. The part where they provide the greatest assistance (the dead hang) is where one truly needs to develop strength. They make pull-ups feel easier but they do not help you get strong.
Negatives are the optimal movement for developing pull-up strength. The term “negative” correlates to the movement being eccentric. During a negative, one is performing a pull-up in the opposite direction. Starting with one’s chin above the bar, back, core and arms fully engaged, one lowers themselves down to a full hang as slowly as possible. In doing so, all the muscles recruited for a standard pull-up are utilized. Negative pull-ups feel easier because one is fighting less against gravity. Eccentric movements are also noted as feeling easier than concentric due to muscle ability of generating greater force when elongated . Note that just because they may be “easier” does not mean they feel easy. Properly performed negatives are difficult; controlling one's body under strain is not easy. When first starting, it is common that individuals can’t perform a negative pull-up for longer than a second or so. Some individuals' grip strength prevents them from performing the full range of motion at all. Be patient, trust the process, and improvements will be made over time. For those who can’t yet perform a negative, starting with inverted bodyweight rows and other row variations is a fantastic way to build up this strength.
While negatives are “where it’s at” for developing pull-ups, there are accessory movements to assist with developing the strength required. Performing these in addition to negatives will lead to success. These movements include:
Everything discussed until this point has been about strict pull-ups. As many know, there are many pull-up varieties. Kipping pull-ups are common, as are butterfly pull-ups. They are seen in gymnastics, in crossfit and in other sports. The kip is utilized to increase momentum, thereby making pull-ups “easier” and “faster”. It is tempting for many to start kipping right away, often before they are strong enough to complete a strict pull-up. This is highly discouraged. If one is not strong enough to complete ~5 strict pull-ups, one is not strong enough to safely perform kipping pull-ups. Jumping from nothing to kipping is a recipe for injury.
That being said, once one is strong enough, kipping pull-ups are great skills to acquire.
Building the strength to perform a pull-up is not an easy feat, but with consistency and determination it is possible!
First, what is a pull-up anyway? At its simplest form, a pull-up is when you are able, from a hanging position, to pull your chin over a bar. You are “pulling yourself up”. Technicalities come into play when we discuss the different grip types (overhand, underhand, neutral, wide vs close, etc ) A pull-up is traditionally defined using an overhand grip; a chin-up is defined as using an underhand grip.
As shown in this graphic multiple muscle groups are utilized during a pull-up. Like squats and deadlifts, pull-ups are compound movements) . A successful pull-up requires a strong back, arms, chest, core and grip. Weaknesses in any particular area will hinder success overall.
In changing the grip style one changes the required muscle activation. For example, an underhand grip recruits the biceps while an overhand grip primarily recruits the lats and even the traps. This is why you will often hear someone exclaim that chin ups are “easier” than pull-ups. Both are difficult, but that individual likely has relatively strong biceps and relatively weaker lats. Changing grip style is also beneficial for those with wrist and mobility issues. Neutral grip pull-ups for example, are more shoulder-friendly .
It is true that males typically have an easier time achieving pull-ups. This is because men typically have greater upper body strength and a greater muscle to bodyfat ratio; it is like a head start. To perform a pull-up, most women need to either gain muscle mass, reduce body fat, or a combination thereof.
Developing the strength to complete a pull-up, however, is not as straightforward as building strength in the traditional lifts (squat/deadlift/bench). No other movement recruits muscles in the same manner a pull-up does.
How does one train for a pull-up when currently lacking the strength to do a pull-up?
To be blunt, the assisted pull-up machine in the gym isn’t doing you any favors. The locked range of motion removes the majority of core involvement and the fixed positioning typically means that one cannot move through the proper range of motion. As a supplementary accessory this machine is fine, but if this is your only tool to acquire a pull-up, your odds of success are low.
Likewise, for primary focus, leave the bands alone. Use them instead for accessory work. Banded pull-ups, while often suggested, negatively change muscle activation. The part where they provide the greatest assistance (the dead hang) is where one truly needs to develop strength. They make pull-ups feel easier but they do not help you get strong.
Negatives are the optimal movement for developing pull-up strength. The term “negative” correlates to the movement being eccentric. During a negative, one is performing a pull-up in the opposite direction. Starting with one’s chin above the bar, back, core and arms fully engaged, one lowers themselves down to a full hang as slowly as possible. In doing so, all the muscles recruited for a standard pull-up are utilized. Negative pull-ups feel easier because one is fighting less against gravity. Eccentric movements are also noted as feeling easier than concentric due to muscle ability of generating greater force when elongated . Note that just because they may be “easier” does not mean they feel easy. Properly performed negatives are difficult; controlling one's body under strain is not easy. When first starting, it is common that individuals can’t perform a negative pull-up for longer than a second or so. Some individuals' grip strength prevents them from performing the full range of motion at all. Be patient, trust the process, and improvements will be made over time. For those who can’t yet perform a negative, starting with inverted bodyweight rows and other row variations is a fantastic way to build up this strength.
While negatives are “where it’s at” for developing pull-ups, there are accessory movements to assist with developing the strength required. Performing these in addition to negatives will lead to success. These movements include:
- Rows (barbell, dumbbell, inverted, etc)
- Farmers Carries
- Dead Hangs
- Flexed Arm Hangs
- Deadlifts
- Banded Pull-ups
- Jumping Pull-ups
- Scapular Pulls
- Lat Pulldowns
- NerdFitness (also linked above)
- Barbend
- Bodyweight Fitness WIKI
- Home Training Hero
Everything discussed until this point has been about strict pull-ups. As many know, there are many pull-up varieties. Kipping pull-ups are common, as are butterfly pull-ups. They are seen in gymnastics, in crossfit and in other sports. The kip is utilized to increase momentum, thereby making pull-ups “easier” and “faster”. It is tempting for many to start kipping right away, often before they are strong enough to complete a strict pull-up. This is highly discouraged. If one is not strong enough to complete ~5 strict pull-ups, one is not strong enough to safely perform kipping pull-ups. Jumping from nothing to kipping is a recipe for injury.
That being said, once one is strong enough, kipping pull-ups are great skills to acquire.
Building the strength to perform a pull-up is not an easy feat, but with consistency and determination it is possible!
I'm sure in another week...they will just be making me sore!
