Last week we talked about the muscle building benefits of adding pull ups into your fitness routine. This week we look at modifications to help people of all fitness levels successfully perform this challenging exercise.
Helping us again this week is Cliff Goodrow. He has worked in the fitness industry for over 30 years and has a background in both personal training and group fitness. Goodrow was a national level natural bodybuilding competitor and continues to judge bodybuilding, figure, and fitness competitions. He incorporates a variety of pull ups into his training. “I attribute a strong back and biceps to consistently keeping pull ups in my workout routine,” Goodrow says.
Goodrow understands that pull ups can be a daunting undertaking. “Let the fact that pull ups work so many upper body muscles motivate you to work them into your exercise program,” Goodrow says.
If you are not ready to do a traditional pull up, no problem! There are many modifications.
- Put one or both feet into the band
- Use to assist from a hanging position
- Rest one foot on the back of the chair and one on the seat
- Use as much leg assistance as needed
Hop from Bench
- Hop up from a bench as an assist to the concentric phase
- Complete the eccentric phase of the exercise with your body weight
- Use at the appropriate height for your strength level, in a supine plank position
- Work toward the strength level needed for traditional pull ups
“Use appropriate variations for your strength level and work toward doing one military style, traditional pull up,” Goodrow says. “You will be on your way to American Ninja Warrior status!”
Take your upper body strength to new heights with the Wall Mounted Chin Up Bar. This high strength steel bar is designed for various grips and widths and can be installed in a gym, home gym, or anywhere!