From Zero To Fighter The Pullup
The steel bar shone under the scorching sun as rows of rugged looking men stared at the apparatus. Palms sweating nervously, many of them were apprehensive and worried that they will be dominated. Yet, defeat is not an option because this steel bar represents an accurate test of their upper body strength and failure would demand a certain price. Glancing up and squinting his eyes, one of the brave souls gave a small leap and grasp hold of the bar with his palms. The test has begun.
The pullup is one exercise that instils fear and frustration in many people because it is one of the most challenging bodyweight exercises around. The SAF utilizes the exercise to assess an individual’s upper body strength, bodybuilders leverage on this simple exercise to create awe inspiring V-Tapers and the average person can develop an enviable looking upper body with this simple exercise. Yet, most people struggle to do pullups and those who can’t are often dubbed as Zero-Fighters.
At his peak, legendary martial artist and actor Bruce Lee could crank out 50 pull ups in one setting and his incredible upper body is testament of this feat. Unless you are genetically gifted, no one is born to be able to squeeze out reps after reps of pullups. There are in reality, real and practical ways to increase your pullups.
Just hang
Yes, you read right. This can be done by buying a pullup bar and fixing it between your door frame or just going to a gym or any fitness corner with a pullup apparatus. What you need to do is just hang there for as long as you can. Technically speaking, hanging is an isometric activity. Because of the tension that you put your muscles under, they will also be forced to adapt and grow.In the beginning you will find this a challenge to even hang for 20 seconds but gradually build up the duration until you can hang for 1 minute, 2 minutes and so on. After awhile, you will realize you can do your first pullup or increase the number of pullups you can do previously.
Alternative Bodyweight exercises
Usually before an individual can do a proper pullup, they find it easier to do other bodyweight exercises such as pushups and dips. So if you can already do a healthy number of pushups, continue to do them and increase the difficulty by doing different variations of them such as diamond pushups, elevated pushups and dips. Doing these bodyweight exercises will build up your upper body strength.
Resistance Training
To build up your strength, you can start hitting the gym and engaging in resistance exercises. There are specific exercises that emulate the movement of the pullup and target specific muscle groups required during the exercise such as Lat Pull downs and Barbell Rows. Also focusing on compound exercises such as deadlifts and military press helps to build your overall strength to increase your pullup ability. Hitting the gym at least 3 to 4 times a week consistently will help you to increase your pullup reps.Lose the excess weight
Because you are pulling your bodyweight, if you are overweight or obese, it is going to be a challenge lifting the excess weight into the air. Therefore, adhering to a proper nutrition of low fat and high protein diet as well as regular exercise will help you lose those extra pounds.
Everyone has different preferences when it comes to fat loss. Some like to run, others enjoy cycling and a few go on diets. Refrain from crash dieting though as the weight you lose will be gained back eventually and needless to say, it is very unhealthy for the body.
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