To Get Good At Pull-Ups, You Need To Start Doing Pull-Ups
Pull-ups are often viewed as one of the most challenging bodyweight exercises, demanding significant upper body strength and coordination. However, the secret to mastering pull-ups lies in a straightforward yet profound principle: to get good at pull-ups, you need to start doing pull-ups. This may seem obvious, but it’s rooted in a fundamental concept of strength training known as the SAID principle, alongside the undeniable importance of consistency and perseverance.
Understanding the SAID Principle
The SAID principle stands for Specific Adaptation to Imposed Demands. In the context of strength training, it means that your body adapts specifically to the type of demand you place on it. If you want to get better at pull-ups, you need to engage in activities that mimic or replicate the movement pattern of a pull-up. By repeatedly practicing pull-ups or exercises that closely resemble them, your muscles, nervous system, and even connective tissues adapt and become more efficient at performing that specific task. P.S. This applies to ALL movement activities. If you want to get better at running you need to run, to get better at squatting you need to squat, and to get better at swimming you need to swim.
Consistency is Key
Improving at any skill, including pull-ups, requires consistency. Consistent practice leads to incremental progress, helping your body to continuously adapt and improve. Practicing skills sporadically will slow down your progress and make it harder to achieve a specific outcome. By incorporating pull-up training into your regular workout routine, you create a consistent stimulus that encourages your body to adapt and grow stronger to that specific stimulus.
Overcoming Initial Pull-Up Challenges
If you can't do a full pull-up yet, don’t be discouraged. There are several effective methods to build the necessary strength and gradually work your way up to unassisted pull-ups:
Banded Pull-Ups: Using a resistance band can help you perform pull-ups by reducing the amount of body weight you need to lift. As you get stronger, you can use thinner bands until you no longer need assistance. These can work looped around your foot, or stretched across a squat rack between hooks.
Jumping Pull-Ups with Slow Eccentric Lowers: Jump to the top position of a pull-up and then lower yourself down as slowly as possible. This emphasizes the eccentric (lowering) phase of the pull-up, which is crucial for building strength.
Feet Down Assisted Pull-Up: Place a barbell at shoulder height, sit underneath it, and perform pull-ups with your feet on the ground. Use the push from your feet as much as possible, but as little as possible. This variation reduces the load and allows you to focus on form and strength development.
Lat Pull-Downs: Using a lat pull-down machine gives you an additional vertical pulling motion and helps strengthen the same muscles involved. Gradually increase the weight as you build strength.
The Importance of Perseverance
Physiological changes, such as increased muscle mass and strength, take time. It's common to feel frustrated when progress seems slow, but remember that significant improvements often take at least two months or longer. During this period, it’s crucial to keep practicing and trust the process. Each repetition, each variation, brings you one step closer to your goal.
Conclusion
Getting good at pull-ups requires starting with pull-ups, embracing the SAID principle, and maintaining consistency. Whether you’re using bands, focusing on eccentric movements, or supplementing with lat pull-downs, every effort counts. Keep in mind that meaningful progress takes time, so persevere and stay dedicated to your training. With patience and persistence, you’ll soon find yourself mastering the pull-up and reaping the benefits of this powerful exercise. Remember, if getting a pull-up isn’t on your goal list, that’s cool, but this principle applies to all movement, so keep practicing joyfully whatever it is that you are working on.
Want to make strength training a habit?
Learn more about what services I offer as a virtual strength training coach and I can help you achieve your goals whether they’re a month or a year away.