Day 2

I clearly remember the first time I tried to do a pull-up.  Absolutely NOTHING happened.  I just hung there on the bar, pulling as hard as I could, and my body didn't move at all.  I was there for at least 30-40 seconds.  I dropped down, laughing, and wondering how on earth I'd ever do a strict pull-up.  

Of course I did get my first strict pull-up ... and then I could get 2, then 4 and more.  And with practice, you too will get this fundamental, body-weight exercise.

• Key Point: Keep your core turned on and your legs pressed together and in front of you ... a solid, stiff unit.
• Key Point: A common mistake is for people to lower themselves down so that their elbows are still bent. This is only a half repetition.  Instead, lower yourself down so that your elbows are almost completely straight and shoulders fully extended above your head.

• Key Point: If you can't pull-up ... then you can try jumping up and then letting yourself 'down' instead ... this will quickly increase your strength.

Instructions

1. Choose the grip you will use: supinated (palms facing you), neutral (palms facing toward the midline, or pronated (palms facing away from you).  In the video, I demonstrate neutral and pronated versions.
2. Jump up or use a step and grab hold of the bar (if you need gloves or chalk, then have those at the ready) and then start from a fully extended hanging position
3. Keeping your core tight and your legs pressed together in front of you, begin to pull-up
4. As you pull up, keep your shoulders pulled back
5. Pull up until your chin clears the bar
6. Then, lower yourself down slowly until your elbows are straight and arms fully extended above you.
7. Repeat for as many reps as prescribed

Banded pull-ups are a great way to build your strength and pull-up style, with the assistance of a band.

With the use of banded pull-ups, I did get my first strict pull-up, and then I could get 2, then 4 and more.  With practice, you will get this fundamental, body-weight exercise and be a boss in the gym.

Instructions

1.  Choose your band, and then use a loop to fix it to the middle of the bar
2. Choose the grip you will use: supinated (palms facing you), or pronated (palms facing away from you).  In the video, I demonstrate pronated version.
3. Use a step or box and then place one foot inside of the band.  You can keep that leg bent at the knee as you get yourself ready.
4. Then, grab hold of the bar to the left and right of the band.
5. Keeping your core tight and your legs pressed together in front of you, begin to pull-up, feeling the elastic of the band assisting you.  You can place your 'free' foot next to, or in front of the foot that is inside the band.
6. As you pull up, keep your shoulders pulled back
7. Pull up until your chin clears the bar
8. Then, lower yourself down slowly, keeping your legs straight and until your elbows are straight and arms fully extended above you.  You will feel the band getting stretched beneath you.
9. Repeat for as many reps as prescribed
10. When you are finished, carefully remove your foot from the band, making sure it is loose.  If you take your foot out while the band is still tight, it can recoil with the potential of snapping into you.  Let's avoid that!

Jumping pull-ups are different to strict pull-ups.  You use your legs to jump and get yourself up over the bar.  By doing this, you are training your legs for power, as well as your arms and back for strength.

Instructions

1. Choose the grip you will use: supinated (palms facing you), or pronated (palms facing away from you).  In the video, I demonstrate the pronated version.
2. Use a step or box so that you are high enough to grab hold of the bar from an extended, standing position
3. Keeping your core tight, jump up and pull yourself up at the same time, so that your chin clears the bar
4. As you pull up, keep your shoulders pulled back
5. Then, lower yourself down slowly until your elbows are straight and arms fully extended above you and your feet are back on your step or box.
6. Repeat for as many reps as prescribed

This is another ab exercise based on stabilisation your spine during a hold.

• Key Point: Do not leg you back sag or arch.

Instructions

1. Lie on your front
2. Come up onto your elbows, with your forearms placed straight in front of you, palms on the ground
3. Come up on to your toes and use your abs to tilt your pelvis backward tucking your bum underneath
4. Hold that position for 30 to 60 seconds
5. Repeat for as many reps as prescribed