Drills to Learn Pull-Ups

Drills to Learn Pull-Ups

Want to learn PULL-UPS?

In this blog post, I put together 2 different videos:

  • 6 Drills to Learn Internal Torque Pull-Ups
  • 6 Drills to Learn External Torque Pull-Ups

Here are 6 Drills to help you learn INTERNAL TORQUE style pull-ups.

Internal Torque Style Pull-Ups will target your upper lats and teres majors.

For Internal Torque:

⚡️Generate tension towards the body’s midline
⚡️Keep your rib cage stacked over your pelvis (like in a plank)
⚡️Shoulder blades slightly protracted
⚡️Torque internally at the shoulders

The intent of these exercises: find your lats and teres majors!

1️⃣ Active Hang: Lats engaged! Goal: straight arms. Hold 30s pronated, 30s supinated.
2️⃣ Scapular Pull-Ups: Goal: straight arms. 5 reps pronated, 5 reps supinated.
3️⃣ Chest-To-Bar Hold, Slow Negative: hold chest to bar for 4 breath cycles, slowly lower. 2x Pronated & 2x Supinated.
4️⃣ Inverted Bodyweight Row: Maintain a plank position & slight shoulder blade protraction. Do as many quality reps as you can and then drop set to the scaled bent knee position. Aim for 8-12 reps.
5️⃣ Lat Pulldowns & Holds: Stay in internal torque. Find your teres majors and lat through full ROM. Do 5 slow and controlled reps, holding the last one for 10s in your deepest range. Then repeat with different grip widths and grips.
6️⃣ Rope Pulls: Match your breathing rate to the speed of your hands. Do 2-3 sets until failure.

✔️Nasal exhale on the concentric, nasal inhale on the eccentric. Maintain nasal breathing for isometrics. For the rope pulls, inhale through your nose on the left and exhale through your nose (or if necessary, your mouth) on the right. For the Exergenie, use code DRSARA for $20 OFF: https://sarasolomon--shop.thrivecart.com/sara-speed-trainer-x-harness-system/

✔️You don't benefit from garbage movements. Make sure you have complete control through full range of motion. Ditch your ego's need for more reps and more weight. More is not better. Better is better.

✔️To maintain balance, vary the grips (pronated, supinated, neutral), and the grip widths (wide, shoulder-width, narrow). Incorporate both horizontal and vertical pulling into your regimen, and move through full range of motion. Train all types of contractions: concentric, eccentric, isometric. Lastly, train both internal and external torque.



Here are 6 Drills to help you learn EXTERNAL TORQUE style pull-ups.

 

External Torque Style Pull-Ups will target your lats.

For External Torque:
⚡️Generate tension away from the body’s midline
⚡️Keep your core engaged
⚡️T-Spine extends (think of exploding sunshine out your chest)
⚡️Shoulder blades retract
⚡️Torque externally at the shoulders
⚡️Find your lats!
1️⃣ Active Hang: Lats engaged! Goal: straight arms. Hold 30s pronated, 30s supinated. Play with wider grips.
2️⃣ Scapular Pull-Ups: Goal: straight arms. 5 reps pronated, 5 reps supinated.
3️⃣ Chest-To-Bar Hold, Slow Negative: Use a band to assist you. Hold chest to bar for 4 breath cycles, slowly lower. 2x Pronated & 2x Supinated.
4️⃣ Inverted Bodyweight Row: Maintain hip extension & let your chest open up. Do as many quality reps as you can and then drop set to the scaled bent knee position. Aim for 8-12 reps.
5️⃣ Lat Pulldowns & Holds: Stay in external torque both concentrically & eccentrically. Find your lats through full ROM. Do 5 slow and controlled reps, holding the last one for 10s in your deepest range. Then repeat with different grip widths & grips.
6️⃣ Yates Rows: 3-5 controlled reps with a supinated grip. Do action breathing on the concentric (listen to my video).
✔️To maintain balance: vary the grips (pronated, supinated, neutral), and the grip widths (wide, shoulder-width, narrow). Incorporate both horizontal and vertical pulling into your regimen, and move through full range of motion. Train all types of contractions: concentric, eccentric, isometric. Train both internal & external torque.

POP QUIZ!
Can you see the difference between external torque (ET) & internal torque (IT)? Do you train both? You should! You can learn more about ET & IT in my new Pull-Ups Program!

🎉 I’m thrilled to announce the launch of my brand new ⭐️ Pull-Ups Program⭐️ — found inside unit 52 of my Strength Academy! Whether you’re a pull-up novice or a seasoned pro, my program is tailored just for you! By embracing the principles I teach in this program, you’ll experience a significant boost in overall strength. Moreover, this clinic will help sculpt a stunning & balanced back, enhance your overhead mobility, balance your nervous system, and fortify your shoulders to withstand life!

When you join my Strength Academy you get exclusive instant access to the new Pull-Ups Program, as well as the Core Solutions Program, Splits Program, L-Sit Clinic, Handstand Clinic, Pistol Squat Clinic, Nauli Kriya Program, Backbending Program, Mindset clinic, Live ZOOM training sessions with me and more! If you want to overcome muscle imbalances causing chronic pain, stiffness, stress incontinence and stalled progress, then get started with me today! You will be mentored directly by me in the facebook group.

Let’s make it happen! 💪 Click here to join today!

 


 

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Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!

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