Pull ups are by far one of the best exercises you can perform to burn huge amounts of calories in a short amount of time. The muscles of the back are some of the largest muscle groups in the body. Meaning, if you work on them and make them strong, they will help you burn even more calories at rest! This speeds up your metabolism and allows you to keep that evil fat at bay.
If you can’t do a traditional pull up there are several ways to modify this moment into a modified pull-up. In a previous article we noted others versions of how to perform a pull up for beginners.
Assisted Pull Up Machine (standing)
Assisted Pull- Ups (knees)
Ball Assisted Pull Ups
TRX Pull Ups / Ring Pull Ups
Assisted Bar Pull Ups
Things You Should do Before Performing a Pull-up
- Always warm up! This doesn’t mean you hop on a bike or walk on a treadmill. Warm-up the muscles that you intend on working. This could be 10 minutes on an elliptical or 10 minutes rowing but make sure you are using the back muscles to get blood flow to those areas. You could also use light weight and do any back exercise in high repetitions to warm up.
- Targeted Warm-up – Pick a back exercise such as pull down, rowing or pull overs, then use light weight and perform high repetitions to warm up. Example: 3 sets of 25 reps with light weight.
LEVEL UP – With Jumping Pull-ups
So, you’re past a modified pull up but not quite to a full range exercise. What are you to do!? Use these versions to work your way up to a full body pull up.
Fit Tip Daily’s Jumping Pull Up – Version 1
Another great approach for people trying to do pull-ups is using a high bench. Place the bench under the pull-up bar. Step onto the bench, jump up do a pull-up and then return to the bench and down to the floor. This will give you enough momentum to get up to the bar. Remember, the “negative” is the most important part (the part coming down). So make sure to control how fast you return to the bench. This should take you 3- 4 seconds.
Pull Up Version 2
As you get better at the bench/ jump version… get a slightly high bench OR the back of a chair. place one foot on the bench or chair while the other on is straight and relaxed (to the side). Use that one foot to aid you in doing the pull-up. As this gets easier over time, slowly inch the chair out so your body relies less and less on the leg.
Pull Up Version 3
Using bands to remove some of your body weight is also a great way to do an assisted pull up without a machine. The various colors are different resistance.
Band Pull Ups
Loop the band in a knot over the bar. Normally you would do this on a step stool. While on a step stool, grasp the bar with both hands. Place one foot in the bottom of the band similar to a stirrup and step off the stool to a hanging position. Cross the opposite foot over the top. Allow the resistance of the band to aid in your pull -ups.
Here’s our Co-Author, Mike, to show you proper hand grips and a full pull up motion.