Many athletic women have a pull-up on their workout list. Pull-ups are more difficult for women as they generally have more muscle on the lower body relative to their upper body and thus need more weight to lift. With the right exercises and the right commitment All women with a healthy BMI are able to perform a pull-up,
It's not about arm strength. The power for the pull-up comes from your back and your core.
Strengthening the core is essential for optimal exercise function and to reduce the risk of muscle imbalances and injuries, Weakness of the upper body in women is generally due to an undeveloped core musculature, which means that they can not maintain their attitude or attitude. In particular, women who have had children are susceptible because the abdominal muscles are stretched during pregnancy. Focusing on strengthening the core enhances all aspects of upper and lower body power.
In my previous articles I have addressed the importance of a strong core for upper body strength for framing and pushing as well as for building the lower body force for performing deadlifts and squats. This article focuses on strengthening the core to perform pull-ups safely and correctly,
4 core exercises for pull-up force for women
Most people assume that chin-up is all about arm strength, but The power for the pull-up comes from your back and your core, The Latissimus dorsi (Lats) is a large, strong muscle group involved in initiating a pull-up. If you make the lats super strong along with your core or your transverse belly to create a strong frame, you're more likely to make a successful pull-up with a great shape.
The following exercises are simple and extremely effective in building up trunk strength through the transverse abdominal muscles and lats, Although the focus of this article is on these two muscle groups, the movement of the pull-up also involves other major muscle groups such as the biceps and the rhomboids. The grip strength is not to be overlooked.
1. Medicine ball rollouts on his knees
Working from the knees is a good introductory exercise to develop the Latzahn and the nuclear force, without burdening the lower back too much, Pay attention to a straight shape throughout the movement, from the head to the knees.
Start on your knees with the ball on your forearms and arms stashed in your chest while you support your crossabs all the time. Avoid a banana back while rolling out the ball. Avoid sticking out your butt when rolling up the ball again. You will notice maximum pressure on your transverse abdominal muscles when your shoulders are fully flexed and your elbows are fully extended. To re-roll the ball, activate your lats in the same way you would activate them to initiate and execute a pull-up. Try to maintain the straight shape and aim for 15 repetitions.
2. Medicine ball rollouts on the feet
Rollouts on the feet are a more sophisticated version because the lever is longer and requires more stability through the core to maintain this straight shape.
Start on your feet with the ball on your forearms and your arms in your chest. Keep a straight shape from your head to your feet and keep your abs tight all the time to make sure your spine is supported. If you notice a banana back when rolling out the ball, start with small movements and roll the ball just a little while, maintaining a straight shape through the core. Go for 15 repetitions.
3. Lat pull-ins with medicine ball
This exercise is the biggest challenge in this series because it requires a lot of core and lats power, The Physio Ball creates an unstable surface that requires you to balance your transverse abdominal muscles to create a stable pull-up frame.
Tighten the core and lats together to maintain a straight shape when the shoulders are fully flexed. Pull back to the ball so that your shoulders are in line with your wrists. Go for 15 repetitions.
4th Army is dragging
This is an extra exercise you can do to build up the lat and core power that will help you develop the power to pull up.
Start with outstretched arms. Tighten your abdominal muscles and pull yourself in by initiating the movement through your lats. This is the same movement through the lats that helps to initiate the movement at the beginning of the pull-up. Go for 15 repetitions.
A strong, functional core is invaluable
For those of us who are influenced by a fitness industry with images of broad-shouldered fitness models, broad lats and a tiny waist, the importance of a strong functional core is often lost. But Attitude, balance, stability, agility and power depend directly on how strong your core is and how well it works,
A strong core not only makes it easier to achieve pull-ups, but also ensures correct posture and reduces the risk of injury, If you are doing pull-ups mostly on the arms with a weak core, you are putting too much strain on your anterior deltoids. These then work overtime to complete the movement.
However, if you pull through your back, engage with your lats and go over to your rhomboids, you are more likely to have a good hollow position and an open chest at the top of the movement.
My focus is on women and young mothers who may not be able to go to the gym on a regular basis, but these exercises can be done by anyone at home looking for the first pull-up. Work through the individual processes, and you will do it in no time.
Looking for specific programs for the perfect pull-up? To attempt, 2 programs to build your pull-up.