9bb5fccf3b061c2e768a4ef8e00ae293a58c0ff9deb0ec6024e3f4e86f5d3be9I love pull ups! I also love chin ups!

Yep that about sums me up as a person.

Nah I am not being serious. I also like to deadlift (; D)!

 

Alright now in all seriousness I do love watching others pull themselves up toward the ceiling using a bar and nothing else but their own brute strength. It just looks so damn powerful! It may not always be relevant to the clients stated goal, but I have to admit I do kind of make it a point when working with someone to try and get them to a place where they are able to do one unassisted pull up or chin up.

It is usually one of the highlights of most people's training career with me because in most cases they have never been able to or even attempted to do a single pull up or chin up before assisted or unassisted. It's pretty cool to watching someone do something that they thought they would never be able to do. It is like all these mental walls come down and suddenly they see their potential is so much greater than what they thought.

The question posed then is how do you take someone who has never capable of doing a pull up or chin up and get them to a place where they can bust out rep after rep.

Yeah as you might guess this isn't an easy thing to do, but with persistence and determination is achievable for just about everyone.

The approach I have found to work most often is to start with a simple band assisted version and perform them as frequently as possible and with as much volume as possible. Then progress to more and more difficult variations of the lift still applying the same mindset, a lot of frequency and a lot of volume,

The selection for a progression to the band assisted version of a chin up or pull up is quite limited. But a few months ago I added another exercise to this selection and I'll have to admit that I am so jealous I didn't think of it first. And as of right now it is by far my favorite exercise for progressing someone from the plain old band assisted variations. I call these progressions the advanced band assisted versions, but you can call them whatever you like.

I stole the exercise from Nia Shanks and I couldn't thank her enough for sharing it with the interwebz.

Basically you perform the concentric part of the lift just as in the normal band assisted versions, but the difference comes in at the top of the lift where you flex your knees and hips and hold them in a flexed position as you lower yourself back down to the start position. You then straighten your legs and repeat the lift.

Below are two videos, in one I demonstrate the advance band assisted chin up and the other the advanced band assisted pull up.

https://www.youtube.com/watch?v=nrvflOJtF8w

https://www.youtube.com/watch?v=vXRgUPxABXk

Happy moving and heavy lifting!

Practical, Purposeful, Effective Training