When I was in grad school, I set myself two goals to reach before defending my thesis: 1) finishing the world's largest crossword puzzle and 2) doing just one pull-up. I don't know why I thought I could ever finish that crossword puzzle - I can't remember the last time I even finished a crossword puzzle that fit on one page. Two and a half years after defending my thesis, the crossword puzzle is about 10% complete and has been in storage for the last 3 years. I'm also sad to report, that I defended my thesis and graduated before I ever did a pull-up. BUT, this year, while taking a break from marathon training, I decided to tackle this goal! I'm happy to report that I can now do a full pull-up, and sometimes, on a good day, two in a row! I have since been able to improve my form so that I don't have to lift my knees while pulling up. My new goal is to be able to do FIVE without touching my feet to the ground, and maybe I can dust off that crossword puzzle and use it to wipe my sweat when I'm done!
| A FAKED pull-up for my engagement session (Fall 2009) with the amazing photographer Mike Landis (seriously, he's awesome - if you're in the Philly area, book him for your wedding)  | Not my first pull-up, but one of the first (most of my original attempts were all alone at the gym at 5:00am). I didn't want to recruit my husband as videographer until I was certain I could do one! |
I once read an article that summarized research done at the University of Dayton that explained exactly why women CAN'T do pull-ups. When I read it, I felt a little comfort in knowing that I wasn't alone in my quest, but it also motivated me a little more. Although strength training has always been a part of my workout regimen, I decided to focus more and more on my back muscles to get me exactly where I wanted to be: chin above the bar! Below are some exercises that I did to work those back muscles. Give them a try and work YOUR way towards that first pull-up. Find your level and do the exercises twice each week, following the A & B format below. When you're ready, advance to the next level!
Beginner
Upright rows | Deadlifts | Rear Lateral Raise |
Intermediate
*Assisted Pull-up Machine | Assisted Pull-up (no machine) | Lat pulldown |
Advanced
Negative Pull-ups | Jumping Pull-ups |
*Assisted Pull-ups - for this exercise, depending on the assisted pull-up machine, you might be decreasing your weight (thus decreasing your assistance) each week
Have you ever done a pull-up? What exercises did you find the most helpful?
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