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Get Your First Pull Up: Part 1

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In this 4 part series we will be focusing on various techniques to help you get your very first pull up!

A pull up requires a serious amount of upper body strength, coordination and determination on the part of the athlete. For many new athletes, this is the end all, be all, of their fitness journey, “I want to be able to do my very first pull up!”

It also requires practice…lots and lots of it.

In Part 1 of this series, we begin with the first step in the process toward getting your first pull up – the Ring Row.

At Upper Limit we like to encourage our athletes to work on various skills either before or after class, 3-4 times a week. Practicing as little as 2-3 sets of 5 rings rows is enough to start building strength.

The ring row has many advantages for the beginner. First, it helps develop an athletes grip strength.  Second, it helps those who feel nervous of the thought of hanging, with their feet off the floor, by doing the movement with both feet on the ground. Third, it is a great place to begin to develop proper upper back strength.

How to do a Proper Ring Row

Stand with a set of rings adjusted to chest height. From here hold on to the rings and allow your arms to straighten and your body to “fall” back to an incline position, keeping your abs, legs and butt tight. This is the starting position and it should resemble an inverted plank.

Then all that’s left to do is PULL!  Pull your chest to the rings while squeezing the shoulder blades together on the back then reverse the order to finish the movement. BAM! YOU DID IT!




How to Make It More Challenging

When this position begins to feel a bit easy, all you need to do is walk your feet forward a step or two and begin again.







Ideally, you want to work towards bringing your body almost parallel to the floor.

After that you’ll be ready to ditch the rings and jump up on the bar!




Check out the full movement HERE

Stay tuned for Part 2 of our series “Get Your First Pull Up” coming soon!