Fall In Love With Pull Up Accessory Lifts <3

Fall In Love With Pull Up Accessory Lifts <3

Most of the time people working towards a pull up focus on the movement itself and the prime mover (main muscle group used), the back. It's easy to neglect the secondary muscles that help. This is where pull up accessory lifts come in. Accessory lifts are exercises that help strengthen muscles that support the prime movers, which in this case include forearms, abs, biceps, and rear delts. In last week's article, we talked about pull up progressions that you can follow to get a chin-up and eventually a pull up. Now we will go through movements that (combined with progressions) can really help strengthen muscles that are necessary for your pull up. Pull Up Accessory Lifts Ab Rollout The ab rollout is great for your abs as well as learning to control your body weight. If you are just starting out, try using a swiss ball first! Get into a full kneel position. Place hands on both sides of the ab wheel. Push it out and roll out as far as you...
Read More
Roll Out!

Roll Out!

The Ab Roll out One of the oldest and most known ab exercises is also one of the most overlooked. Using an ab wheel may look easy, but don't be fooled because this exercise is deceivingly difficult! If you have difficulty doing a full ab roll out, start with a modified version of the exercise: The Walk Out Start in a standing position. Bend at the waist and reach for the ground. Once hands make contact with the floor, walk them out. Try to get as far out as possible before coming back in. Aim to get 2-3 sets of 10-12 before moving on to the next progression. The Swiss Ball Ab Roll out This next progression takes the actual ab roll out and making it easier by having your hands come out higher. As such, the smaller the swiss ball, the more difficult the roll out. Start in a tall kneel Position your hands together and on the edge of the swiss ball closest to you. Push the ball away from you as you drop your hips...
Read More