Training Tall's video: Easy 4 Step Guide to Your First Pull-up

Want me to coach you personally to your first pull-up (or any other fitness goal)? Sign up for coaching with me here: https://www.trainingtall.net/coaching Ready to do your first pull-up?! Here’s how: Step 1: 2 weeks of BAR HANGS! You literally are going to hang from the bar for as long as you can. Take a 60 sec break, repeat for 3 rounds. Do that twice a week for 2 weeks! Step 2: 2 weeks of SCAPULAR RETRACTIONS! This means working on the pull-up muscles by scooping your shoulder blades down, holding for a second, and slowly lowering back down. 5-8 reps, 3 sets, 2x a week, 2 weeks! Step 3: 1 month of ECCENTRIC PULL-UPS! Use a chair or bench to help you get to the top! Remember your scapular retractions as you pull your shoulder blades down and fall slowlyyyy with a 3-5 second count. Do 5-8 reps of these, 60 sec+ rest breaks, 3 sets 2x a week for 2 weeks, then 4 sets 2x a week for 2 weeks! Step 4: ASSISTED PULL-UPS! Use the bench or chair and your leg to help you “get to the top”, then practice your eccentric on the way down! 5-8 reps, 3-4 sets, 2x a week for a month or more! Step 5: test your pull-up strength after following this protocol for awhile! If you’ve been consistent, you’ll either mail it or be super close to your first pull-up!! It takes a long time to get there! But this is the blueprint! So if you really want it, DO IT! Hope this helps :) Love always, Austin 🤘 . . .