How to Do a Pull-Up (or 15)
Thursday, April 24th, 2008
This past weekend, I attended a rugby camp for the U.S. women’s 15s team, and the topic of pull-ups came up. Often. A lot like the way pushups keep coming up lately. (See here, here, and here for examples.)
Granted, the rugby camp attendees are probably a skewed sample of individuals — many of them were discussing how to meet the national team’s strength and conditioning standards for the exercise. The requirements vary by position, but the minimum runs from 10 to 15. Players in my position, wing, need to be able to do at least 15 consecutive pull-ups. (May I just say, Gaaaah!)
But this emphasis on bodyweight exercises extends far beyond rugby campers — as part of their 2008 predictions, the American Council on Exercise (ACE) cited bodyweight and equipment-free workouts as emerging fitness trends.
While pull-ups aren’t entirely equipment free, they certainly don’t take much — a tree branch, football goalpost or jungle gym will do just fine.
SO HOW APPROPRIATE IS IT that in the May issue of Experience Life, Krista Scott-Dixon wrote an article called “Clear the Bar” — all about how to do a pull-up. Or 15.
Take a look for exercises that will help you meet your goal, from standing lat pull-downs and negative pull-ups to resistance-band pull-ups and L-pull-ups using a bench.
Even if you can already do full bodyweight pull-ups, the exercises Scott-Dixon covers can be used to boost your number. For instance, tuckered after two? Have your workout buddy jump in to assist with some partner pull-ups. (See pics in the article.)
On the other hand, if you’re itching for more advanced maneuvers, check out her other article on the topic, “Mistressing the Pullup,” on her women-oriented fitness site, Stumptuous.com.
FOR THOSE OF YOU who asked about my dear friend Stubot’s progress on our Pull-Up Challenge (see this post for details), she hasn’t even started yet. But she swears she’s about to. Any minute. Regardless, she could probably use a few words of encouragement, so kindly leave yours in the comments section.
