How to do a pull up: 5 stage breakdown

One of the most vital movements for surviving a zombie apocalypse is the ability to pull yourself up.  What if you fell into something and needed to pull yourself out?  What if no one is around to help?

Strength surely is the ability to care for oneself.

Step one: The HOLD
Using a step, position yourself so you can hang from your hands with your chin above the bar. See photo above.
Your feet must be dangling. You must be holding up your full weight with your upper body.
While you hang, SQUEEZE your legs together as if you’re holding a piece of paper between your thighs.

Is this hard? Your goal is to hold for 5 full seconds. If this gets easier mid month, add on a couple seconds.
Is this not so hard? Your goal is to hold for 10 full seconds. In a couple weeks, add on a couple more seconds to the hold.

Do the hold 3 times, allowing a rest break in between each time.

Practice this 3 times a day until the next newsletter.  3 holds at 3 times per day.

Have you been practicing Stage One to your first pull up?   Instructions were featured in the post here – > Stage One
If you’ve been doing the daily homework prescribed, you are now ready to start Stage Two: The Jump Up.

Step Two: The Jump Up
Using a step, position yourself underneath the bars.  You should be high enough on step so that when you jump up, you can bring your chin above the bars.  If you can’t jump and get yourself above bars, use a higher step.

Do the jump 3 times, allowing a rest break in between each time. 3 sets of 3 jumps each day.

Practice this daily until next month, when I post stage 3.

I know it takes patience.  Stick with it and the gains will come!

Step Three: The Slow Lower
Using a step, position yourself so you can easily get up above the bars without expending too much energy.  You will lower yourself ALL the way down with as much control as possible.  The focus on this step in holding and controlling the lowering stage of a pull up.

Do the lower 3 times, allowing a rest break in between each time. 3 sets of 3 lowers each day.