How To Nail Your First Pull up! 4 Steps to a strong well-performed Pull up!

Hello lovelies! Gemma here from Generation Strength and today I want to talk to you about nailing your first pull up. The pull up is a great bad ass move that requires a lot of strength and persistence. It can be especially difficult for women to get to an unassisted pull up since we exhibit around 40% less upper-body strength when compared to men [link to this study and studies mentioned below]. Since we have less skeletal muscle mass and upper body strength in general it can be difficult to build the back strength necessary to perform an unassisted pull up. Hence, why I want to go over some great progressional exercises that have helped both myself and client's. In this video, I cover everything from technique, to some common mistakes as well as a 4 step progression to get you closer to that pull up. Step 1: Passively Hang from the bar: @1:05 - *Aim to be able to hang for 30s or so before moving on -How to Grip the Bar: @1:20 -Pull Up Hand Positioning: @ 1:32 Step 2: Actively Hang from the bar: @2:12 - *Complete 3-4 sets of 6-10 reps -How to engage the Lats: @2:22 -How to engage the Core: @3:03 -Hollowbody Position for better core engagement: @3:17 COMMON INCORRECT FORM: @3:24 Step 3: Assisted Variations [with Bands]: @3:54 - *Aim for 3-4 sets of 6-8 reps then move onto thinner band, complete 3-4 sets of 6-8 reps and continue moving down through the thinner bands -How to do a Resistance Band Pull up: @4:55 Step 4: Choose your Grip: @5:53 Easiest Version: Underhand Grip @6:00 Moderate Difficult: Neutral Grip @6:13 Most Difficult: Overhand [Pull-Up] Grip @6:32 Overall Summary: @6:45 Stuck between assisted pull ups and unassisted? Try Negatives: @7:47 Additionally, make sure you're training your back muscles [and core] at least twice per week and include variations of lat pull downs and rows I really hope you enjoy this video. Let me know in the comment section below if you have any questions or how you're doing with your journey to a pull up. ... Follow Us! Subscribe here:    / @gstrength   Website: https://www.generationstrength.co.uk/ Instagram:   / generation.strength   Facebook:   / generation.strength   ... Generation Strength is run by Gemma Schofield, a Certified Personal Trainer and Strength Coach. My main mission is to bring strength training to women using science-based programming, posture assessments, nutritional knowledge and teaching how to create good habits that actually stick. ... Research Studies: Skeletal Muscle Mass: Distribution in men and women https://journals.physiology.org/doi/f... - Pull-Up Technique to avoid shoulder injury https://www.ncbi.nlm.nih.gov/pmc/arti... - Muscle Activation during a Pull Up: Core is activating the most https://www.researchgate.net/publicat... -