THE BENEFITS OF STRICT PULL-UPS AND HOW TO ACHIEVE YOUR FIRST PULL-UP PROGRAM

Achieving your first pull-up is a massive milestone for many who are getting started in fitness. But why are strict pull-ups so important?

Let’s find out 3 of the benefits of Strict Pull-Ups:

Improving your upper-body strength – Pull-ups are a compound exercise utilising multiple muscles such as our lats, traps, deltoids, pecs, biceps and triceps. Compound exercises are great at improving our overall strength.
Strengthen our core – Performing a good strict pull-up requires good midline strength. Keeping our body in a good position throughout the movement requires hard work, which then strengthens our midsection.
Prevention of injuries – Performing strict pull-ups works our shoulder stabilisers. Strengthening these muscles is very important as we move into more dynamic movements such as kipping and butterfly pull-ups.

Need help to achieve your first Strict Pull-Up? We have a 4 week Program that is aimed at improving our upper body strength. This program is directed at those who are close to getting their first Strict Pull-Up and will be for 3 sessions a week with 2 exercises in each session. This program should not take longer than 10mins a session.

Make sure to post your videos #crossfitmarrickville
Click on the video links below for demonstrations…

Week 1
# 1
* Banded Strict Pull-Ups (Palms forward wide grip) 3 x 10 Use a band that allows 10 unbroken reps
* Ring Rows 3 x 8

# 2
* Horizontal Bar Rows 5 x 5
* Negative Chin-Ups 5 x 3 5-10sec from chin over bar to bottom, use a box or jump so chin starts over bar.

# 3
* Spotted Strict Pull-Ups 5 x 3 ask spotter to make reps challenging. If no spotter use a light band
* Bent Over Barbell Rows (supinated) 3 x 8 with a 51X3 tempo 5sec on way down, 1sec at bottom, up as fast as possible and 3 sec with bar at chest.

Week 2
# 1
* Banded Strict Chin-Ups 4 x 10 Use a band that allows 10 unbroken reps
* Ring Rows 3 x 8

# 2
* Horizontal Bar Rows 5 x 5
* Negative Pull-Ups 5 x 3 5-10sec from chin over bar to bottom, use a box or jump so chin starts over bar.

# 3
* Box Pull-Ups 5 x 3
* Bent Over Barbell Rows (pronated) 3 x 8 with a 51X3 tempo 5sec on way down, 1sec at bottom, up as fast as possible and 3 sec with bar at chest.

Week 3
# 1
* Banded Pull Downs 5 x 8* Ring Rows 3 x 10

# 2
* Banded Rows 3 x 12
* Banded Strict Chin-Ups 3 x 6 Use a band that allows 6 unbroken reps

# 3
* Spotted Strict Pull-Ups 5 x 3 ask spotter to make reps challenging. If no spotter use a light band
* Bent Over Barbell Rows (Supinated)3 x 8 with a 51X3 tempo 5sec on way down, 1sec at bottom, up as fast as possible and 3 sec with bar at chest.

Week 4
# 1
* Banded Strict Pull-Ups (Palms forward wide grip) 4 x 10 Use a band that allows 10 unbroken reps
* Ring Rows 3 x 10

# 2
* Single Arm DB Rows 4 x 10reps each arm
* Banded Strict Pull-Ups 3 x 6 Use a band that allows 6 unbroken reps