Some Landmarks for Your Pull-up Journey
Do you want to tighten up? Can you do a few already, but want to move on? Our year-end fitness test series features multiple levels of pull-up-focused tests to gauge your progress.
If you can’t do it yet
If you cannot pull up, we will make freezes on time. The easiest way is to set your phone to video, and then you can check the time you were hanging on the counter. Or take the old school and just look at the clock. (Don’t count the Mississippi though: we don’t always keep counting under stress.)
Choose from these versions or do more than one. I rated them from simple to complex.
- Dead Hover : Just grab the bar and hold on for as long as possible. This will improve your grip and teach you how to hang from the bar. (If even this is too difficult, place your feet on something, such as a bench.)
- Active Hangs : Grasping the bar, engage your back by pulling your shoulder blades down and towards each other. End the timer when you can no longer hold a position.
- Bent Arm Suspension : Get into the top pull-up position (you can jump or climb there) and just stay in this position with your chin on the bar for as long as possible. You can make this a little easier by rotating the grip so that your palms are facing you.
If you change one of these exercises, write down how you did it (for example, feet on a step for hanging). Compare your time with what you did earlier this year if you have a previous test, and save your results for next year.
If you are already doing pull-ups
First, congratulations! Regardless of your fitness level, even one pull-up is a big achievement. Here are three ways to measure your progress; use whichever works best for you.
- Count your pull-ups . The bigger, the better.
- Consider assisted pull-ups . This is a good option if you can only do a few full pull-ups, since the gap between one and two is very large. Use an expander or pull-up machine at the gym and count your reps. Be sure to write down which strap you used or what settings on the machine.
- Find the maximum weight you can add while doing the full pull-up . If you are doing more than 8-10 pull-ups, treat this exercise as a weight-bearing exercise. Most gyms have a chain belt that allows you to hang dumbbells around your waist. You can also add weight with a backpack or by holding a dumbbell between your legs. How much can you raise?
Again, take notes accordingly. If you are doing weighted pull-ups, consider your body weight along with the added weight, since you are ultimately asking your muscles to move the entire you + weight system.
Write down what you did, compare to last year if you have numbers, and look forward to a strong 2020!