W all want to be that guy that shows off during exercises, who hops up to the pullup bar and cranks out a dozen clean reps without even breaking a sweat. Elevating your pullup game shouldn’t be much of a stress if you know the right thing to do.
By incorporating these exercises into your routine three to four times per week, you can be the envy of all and sundry.
These are the ultimate full-body exercise. They don’t just develop the core, glute and upper-back strength, but they also build hardcore grip strength, which will help you hang on to the pull-up bar longer.
And the minute you work your way up to pulling weight that’s equivalent to almost twice your body size off the floor, pulling your bodyweight up to the pull-up bar will seem much easier.
You can start with a barbell or kettlebell on the floor directly in front of you and stand with feet hip-width apart. Push your hips back and hinge forward at the waist to grip the weight with both hands.
Keeping your back flat, brace your core and pull the weight off the floor until your torso is fully extended. However make sure that you don’t arch your lower back at the top of the movement. Slowly lower the weight back down to the floor. Complete three to five sets of five reps.
The Kettlebell Military Press
You can build your pulling muscles by taking your kettlebell military press up a notch. Instead of giving in to gravity after pressing the kettlebell overhead, focus on actively pulling the weight back into rack position. You’re working your lateral muscles with each and every active rep, and ultimately showing off.
With one hand, hold a kettlebell in the rack position with your fingers looping around the handle with the bell resting on your bicep, and the outside edge of your thumb flush against your body. Ensure your wrist is straight and the kettlebell resting against it.
Tighten your core and press the kettlebell overhead to a full lockout without letting your elbows flare out to the side. The moment you lower the weight, focus on actively pulling it back into racked position while keeping your elbow close to body.
Keep your shoulders contracted and make the kettlebell seem heavier than it is.
Repeat for three to five sets of five reps per side. Complete all repetitions on one side before switching to the other.
The Hanging Leg Raise
Strict hanging leg raises require tons of muscle activation, along with a solid core. A few solid reps of a strict hanging leg raise will help you develop the core and strength needed to bang out a series of pull-ups.
Grip a pull-up bar with a thumbless overhand grip.
Hang from the bar in a straight-arm hollow position with legs extended and squeezed together.
Brace your core and raise your legs toward the bar with control, taking care not to round your lower back. Only raise your legs as far as your current level of strength and flexibility allows.
Straighten your legs and repeat. The essence is to bring your toes all the way to the bar while keeping your legs straight. Build volume slowly for two to four sets of one to five reps.
The Hollow-body Rocker
This exercise looks simple but you can actually develop Sure, it looks simple, serious core strength and stability by doing it. To do it correctly, it is essential you keep your whole body tight and controlled, from your core to your glutes to your legs.
Continuous practice will ensure that you learn to move your body as one controlled unit, a skill essential to mastering the pull-up.
Start by lying on your back with your arms and legs extended; ensuring that your arms are in line with your ears. Press your low back into the floor and lift your arms and legs off the floor several inches. If you feel your lower back start to peel off the floor, regress the movement by lowering your arms to your sides.
Proceed to tighten your core and rock back and forth while maintaining contact between your low back and the floor. Avoid changing the angle of the shoulders or hips to initiate the rocking motion. As you rock, keep your arms and legs glued in place and don’t let your shoulders or back collapse. Continue rocking back and forth for three sets of 20 reps.