1. Hang in there.
Being able to hold your own weight can be the most challenging part of the pull up. It requires a good share of grip strength. So go ahead and give it a try! Hold for as long as you can and aim to beat your own record by 10 seconds each time.
This will give new meaning to "hanging at the bar"...
2. Give those abs some work to do.
When you do pull ups, your abs are a crucial component to help you get all the way up. Practicing some moves like the "banana" and planks will help you stay tight and have better control, so you don't look like cooked spaghetti while hanging on the bar.
Add some of these moves to your routine and you will see improvement in no time.
3. Row, row , row your boat
Practice rowing exercises, they help strengthen your back muscles and aid with grip strength. You can start with a bent over row and progress to a suspension row, increasing the angle as you go. Use dumbbells, kettlebells, sandbags, bars, elastic bands, your kid, the dog... you can row anything!
4. Negatives are a positive
Once you are comfortable gripping the bar, try jumping on the way up to get your chin over the bar and practice going really slow, in a controlled manner on the way down. Soon you will need less and less momentum to reach the bar and pull yourself up.
Ok, maybe that wasn't too helpful, but it is true. If you are trying to accomplish a particular exercise, the best way to approach it is to do it often. No mater if you can't do it perfectly yet, do what you can as often as you can. Mastery takes time. "If it matters to you, do it often" -Dan John.
Now that you have a few important pointers, start practicing! Few exercises are as challenging and rewarding at the same time as pull ups. It takes time and a lot of practice, but trust me, it can be achieved!
Want to be strong enough to achieve a magical pull up? We can help!