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HOW TO GET YOUR FIRST PULL-UP | Most Common Weakpoints, Progression + Accessories von megsquats   6 months ago


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We're excited to run this challenge for our Stronger by the Day members! To sign up, all you have to do is be a member of Stronger by the Day (only $8/month) for the duration of the contest (8 weeks). We'll be taking the best transformation stories from 4 camps of lifters. Separate levels will be determined by a test video and we'll provide you with the program and tools you need to either get that first pull-up , or build on to your set!

Sign up today to join (deadline to join is May 6th).


Here's the meat + potatoes in this video if you'd like to copy this text and keep in your notes:

Common Problems and How to Address them:

COMMON PROB #1: No core control, swinging, momentum
SOLUTION #1: Hollow body holds. Hold these for 5-10 seconds for several sets.

COMMON PROB #2: Scap Control, not sure how to initiate
SOLUTION #2: Scap Pull-Ups. Do 3 sets of 5-10 a couple of times a week

COMMON PROB #3: Lat activation
SOLUTION #3: Learn the double bicep pose, perform lat pullovers 3 sets of 8-12 with a band or cable macine


The Most important exercise - The Negative Pull-Up + PROGRAM
----- STEP 1: Test your max effort negative pull-up time
----- STEP 2: Multiply that score by 2
----- STEP 3: for session one, perform that score x2, the next session, add 2 seconds. Continue adding 2 seconds every session, and retest in 4 weeks.


Accessories: Use these for more help
- Assisted Pull-Up
- Inverted row
- Dead hang