Three of the most basic, well-known exercises are pushups, sit-ups, and pull-ups. Most people can complete at least one pushup and sit-up even if they haven't trained for it, but being able to do a pull-up is not as much of a given. Most people think that being able to do a pull-up is a test of arm and back strength, but really requires great core strength as well.
Even after you have begun training or exercising, the pull-up is still a large challenge for athletes. There are some special techniques to train for pull-up improvement, and many of them do not focus solely on the arms and back. Here are some secrets to improve your pull-up performance.
Benching and rows are going to help, yes, but it is important to include your core in any arm workouts you are doing, as well as throwing some strictly core workouts into your routine. You must be able to create tension throughout your torso. Since your shoulder blades are connected to your torso, having a strong core helps support your back and shoulders and has a massive impact on whether or not you can lift your body. A great way to create this core stiffness is by using a stability ball.
Try a stability ball rollout to strengthen your core. To do a stability ball rollout, drop down to your knees in front of the ball with your forearms leaning on the ball. Put your weight into your forearms and push forward until you are in plank position on the ball. Tighten your core and use control to pull yourself back into the starting position. You will probably be shaky at first, but this will quickly strengthen your core.
Another reason people struggle with a pull-up is because of their lack of grip strength. The easiest way to improve this is simply by hanging on the bar. Before you actually start pulling yourself up, simply hang on the bar while pinching your shoulder blades and engaging your core. A dead hang will improve grip strength even if you just hold for 10-30 seconds.
Kill two birds with one stone by adding a core workout to your grip workout. While you are hanging, try using your core to lift your knees to your chest and then slowly bring them back down. As that gets easier, lift your legs the same way but with a straight leg. Make sure the movement is slow and controlled and try not to rock back and forth.
The next step to perfecting your pull-up is a flexed arm hang. Pull yourself up and just hold for 10-30 seconds. The key is, when you feel yourself tire, instead of just letting go and jumping down, try to slowly lower yourself back to the ground. Pushing yourself when you are tired is a great way to get stronger faster.
Pull-ups are a very difficult exercise. Just as you would train for a marathon before you ran it, train for pull-ups before you conquer them and they will be much easier.
