Get Your First Pull Up - Use Eccentric Contractions
In this video, I'm going to show you how eccentric pull-ups, also known as negatives, can be a powerful tool to develop full pull-ups. ********🤸 check out my 3 part video series for a huge flexibility breakthrough https://trial.unitygym.com/flexibility
Eccentric contractions, where the muscle fibers are lengthening or, more simply put, during the "down" phase of a movement, are generally around 50% stronger than concentric contractions.
You can use a barbell set to about face height, or a lower pull-up bar. Start with three repetitions of eccentric contractions lasting 3-2 seconds. It's critical to keep your scapulae (shoulder blades) depressed (down) and retracted (pulled back) throughout the entire descent, until your elbows are fully extended. Only then should you let your scapulae elevate (rise).
Work towards performing three repetitions with each eccentric phase lasting 8-10 seconds. Once you've accomplished that, aim for five reps of 8-10 second eccentric contractions. The next step is to reduce or eliminate the rest time between repetitions.
If you're not yet able to perform three repetitions of 3/2 second eccentric contractions with your scapulae maintained in a depressed and retracted position, you can start by working on isometric holds.
This approach to building up to full pull-ups is effective, methodical, and scalable to different fitness levels. Give it a try and let me know how you progress!
#pullupsforbeginners #howtodomorepullups #chinups
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