#Pull Through

Pull ups did not feel easy today🤔 Video credit—> @mattyaw_fit

I hate that women still skip these...⁠ ⁠ Cable pull throughs.⁠ ⁠ I love them because I feel a great stretch while doing them! 🍑⁠ ⁠ And a good deep stretch under load = 🍑⁠ ⁠⁠ Here’s how I do them:⁠ ⁠ ✅️ I grab the rope between my legs⁠ ⁠ ✅️ I place my feet at shoulder width and straight forward⁠ ⁠ ✅️ I keep my upper body straight with the 2 cake city cues⁠ ⁠ ✅️ I get a small bend in my knees and push my hips back⁠ ⁠ ✅️ As I’m pushing my hips back, I bend my knees more to take the stress off of my hamstrings and put it all on my glutes⁠ ⁠ ✅️ I push them back as far as possible⁠ ⁠ ✅️ I thrust forward and squeeze my glutes⁠ ⁠ ⁠ Reps:⁠ ⁠ Because of the way I hold the rope, I can’t go as heavy on these as I do with RDLs.⁠ ⁠ That’s why my reps stay between 10 and 20. ⁠ ⁠ Lower reps feel annoying with the rope.⁠ ⁠ ⁠ #fitspo #gains #homeworkout #muscles #gymlife #workoutmotivation #glutes #fitness

4 things to try if that first pull-up keeps failing you 😤 @aybl dc NEENY Work up to 30 second deadhangs Practise top position holds Slow negative work, banded first if bodyweight is too difficult Assisted pull-ups Practise 2/3x a week to work toward your first unassisted pull-up. #gym #pullup #gymtok #pullups

Can’t do a pull up? Try these 7 progressions to get there! Just about every single woman I train has a goal to be able to do at least 1 pull up. And it’s one of the hardest exercises to learn how to do. This is how I taught my self to do pull ups. Chin ups are a little easier then pull ups. I can do about 3 - 5 unassisted pull ups and I’ve been working on them for years. It’s one of those exercises where If you “don’t use it you lose it”. But it’s the BEST feeling when you get that first one so keep up the practice! So get stuck in and try some of these every week! Note - the negative pull ups video is meant to be wide grip oops. All of these movements can also be applied to learn how to do a chin up just change your hands from a wide grip to a narrow grip. #perthpt #perthmums #perthfitness #pt #coach #trainer #laurenferrisfitness #exercise #personaltraining #weights #fitspiration #fitnessmotivation #perthlife #personaltrainer #gymlife #getfit #lift #cardio #fitlife #mum #ptstudio #instafit #noexcuses #strong #fitnessaddict #dedication #pullupprogression #girlswholift #pullup #pullups

If you can’t do pull-ups yet, this is where I’d start. Build strength in this order → control first, assistance second, then full reps. No shortcuts. Just progressions that work. Save this and come back to it. 🤍

How to get your first 5 pull-ups 🙌 We’ve posted a lot of tips for getting your first pull-up, but what if you’re in that in-between area where you can do 1 or 2 but are struggling to string longer sets together? We got you covered today! Use these five tips to take your pull-up game to the next level! 💪 #pullups #pullup #upperbody #calisthenics

How to learn a pull-up the fastest way!💪👇 1️⃣. Strengthen the muscles being used in this skill with higher reps to gain strength and muscle mass. ▶️ Helpful exercises are: Reverse rows angled and horizontal, but also bent over barbell or dumbbell rows are great for back strength and hypertrophy. 2️⃣. Mimic the movement pattern with easier variations that you can perform 3-5 reps with full range of motion. ▶️ Helpful exercises are: feet assisted pull-ups, banded pull-ups and banded pull-ups. 3️⃣. Incorporate pull-up specific and accessory exercises for a minimum of two times per week for optimal results. ▶️ Perform skill exercises you want to gain strength in at the beginning of your workout. #pullups #pullup #chinup #gripstrength #pullupchallenge #backworkout #calisthenics #crossfit #gymnastics #gymmotivation

How I got my 1st pullup 👇🏼👇🏼 Dead hangs Build grip strength and shoulder tolerance with controlled holds and active shoulders Scapula pull ups Learn how to initiate the pull by depressing and retracting the shoulders before bending the arms Australian rows Develop scalable pulling strength while keeping full body control Resistance band assisted pull ups Practice the full pull up pattern with reduced load and proper technique Slow negatives Build eccentric strength by lowering slowly from the top position #calisthenicsbeginner #calisthenics #gymgirl #girlswholift #pullups

Your Pull-Ups Are Wrong! ❌ Fix Your Form in 30 Seconds Most people at the gym are doing half-reps. Here is the blueprint for the PERFECT pull-up: 1. Full Dead Hang: Start from a dead stop. 2. Scapular Depressions: Pull shoulders down before bending arms. 3. Elbow Drive: Focus on driving elbows down, not body up. 4. Chest-to-Bar: Full range of motion for max growth. 5. Strict Control: No swinging, controlled negative. Master this technique to explode your back growth. 🚀 Follow for more gym tips and gym hacks! #pullups #gymtips #calisthenics #backworkout fitnessmotivation gymmistakes

MORE INSTRUCTIONS 👇🏾 1. Dead-hang: This will help you build your grip strength! Focus on handing still - no swinging (so get up to the bar slowly to avoid an accidental swing) 2. Shrugs: This will help you start the movement. Focus on pulling your shoulder blades down & together! 3. Eccentric pull ups: Get up to the bar however you can (use a box, jump straight to pull up position) then lower as slow and controlled as you can. CONSISTENCY 🔑 Learning requires consistency - you will not make it very far without it. Not only do you need to be consistent with these base exercises, you need to make attempts as well. Get uncomfortable, push yourself, give the movements a chance to “click” into a real pull up 😉 🔗 Questions about 1on1 coaching? Head to the link in my bio! #pullup #tutorial #athlete #coach #fyp #explore

🤝TIPS: HIGH PULLS FOR MUSCLE-UPS MENU: ▪️use chalk - reduce slip and better secure your grip due to the “push” nature of the high pull ▪️use a box - establish your reach higher than the bar so you can better lock your grip especially for progressing to false grip ▪️thumb under grip - as someone who used to do thumb over bar exclusively, thumb under is a game changer as it’s much more secure, better build and transfer grip strength for more efficient/powerful pull ▪️shoulder width grip - if you had to climb over a wall: would you go wide grip or go narrower/shoulder width. Shoulder width dial in loading and releasing power from your lats + ideal elbow position for increased vertical ▪️knuckles over - spin grip/wrists around bar end with knuckles over or even in front of bar + squeeze tight (this will also counter any slight slip at start of rep) ▪️SL “kick start” - this will help establish making a diagonal line w/your body (hands, chest, hips, ankles) so your hips in front of shoulders + feet in front of hips. Heel “kick” forward + squeeze glutes + inhale (noticeable squeeze from grip on bar to lats as you “load” them) ▪️straight arm lat push down - kick start straight arms load lats and maintain body angle to push bar down + away from you, shoulders down + tight exhale + squeeze glutes as you “push,” elbows in front of you ▪️straight arm push down to high pull - straight arm to prime lat power, then high pull: bent elbows in front of body, come to brush sides, continue pull elbows back + push bar down. Elbows at 90 feel pull to push power, body still at slight diagonal ▪️muscle-up specific high pull - kick start, pull to push making a “half oval” or crescent shape bc you want to keep body rotating around bar close as possible to keep force directed up, below chest tap at top refers to keeping body close to bar at top for when you’re ready to get up and over into a muscle up! Start single rep sets + build from there 💞 TRAIN with me 🔗 in b!0 for my explosive training program for full body power THE FIT: Cloud Blue SoftMotion set from @oneractive c0de LINNEA to save💐 #muscleups #highpull #muscleupprogression #calisthenicsworkout

Pull Up tutorial ! 😱😱 @shapeyou 📲