Name: Playbook - Hannah Bower - Pull-up Modifications/Progressions
Uploaded: 2024-03-06T20:31:25.597Z
Duration: 5 min
Description: Pull-up Modifications/Progressions

Robin

Soooo helpful in my pull-up progression journey! Thanks Hannah!!

Amy Grudier

Pull-ups/Chin-ups are hard and intimidating for most of us. 

But that doesn’t mean we can work toward learning one/aren’t capable of doing one. 

You are so capable! It’s all about finding the right modification and working from there.

1. Inverted Row: place the bar at shoulder level. Stand mostly upright, and kick your feet out so that you are at a SLIGHT angle. Pull your chest to the bar. 

2. Lowered Inverted Row: lower the bar and kick your feet slightly farther out so that your chest begins to be parallel to the ground. Keep your feet on the ground.

3. Parallel Inverted Row: lower the bar closer to the ground and place your feet up on a box or bench. The more parallel your torso is to the ground, the more difficult. 

4. Banded/assisted: use a band to help you! The thicker the band the more assistance you will get! 

5. Eccentric pull-ups: a great way to build the strength to be able to do the pull part of a pull-up is to work the eccentric (lowering) of the pull-up. Go as slow as you can on these.

6. Unassisted pull-up! You may need to jump a little to help yourself get momentum in the beginning, but the stronger you get the less momentum you’ll need 🙏🏻

Pull-ups/Chin-ups are hard and intimidating for most of us. 

But that doesn’t mean we can work toward learning one/aren’t capable of doing one. 

You are so capable! It’s all about finding the right modification and working from there.

1. Inverted Row: place the bar at shoulder level. Stand mostly upright, and kick your feet out so that you are at a SLIGHT angle. Pull your chest to the bar. 

2. Lowered Inverted Row: lower the bar and kick your feet out so that they are planted on the ground. Closer your feet are to the bar the easier, the farther they are away, the harder.

3. Parallel Inverted Row: lower the bar closer to the ground and place you’re feet up on a box or bench. The more parallel your torso is to the ground, the more difficult. 

4. Banded/assisted: use a band to help you! The thicker the band the more assistance you will get! 

5. Eccentric pull-ups: a great way to build the strength to be able to do the pull part of a pull-up is to work the eccentric (lowering) of the pull-up. Go as slow as you can on these.

6. Unassisted pull-up! You may need to jump a little to help yourself get momentum in the beginning, but the stronger you get the less momentum you’ll need 🙏🏻

Remember pull-ups take TIME, they take WORK, they take PATIENCE! You’ve got this 💛

Pull-up Modification/Progression

Pull-up Modifications/Progressions

What is diaphragmatic breathing?

Great explanation of diaphragmatic breathing!

Cristine

Diaphragmatic Breathing in depth

It was great - but one question - does this mean the diaphragm breathing is all the time or just while working out?

Charissa

Diaphragmatic Breathing Tutorial

Yes! I found myself yesterday holding my breath (always have, especially when I was trying to keep my core engaged) but I kept catching myself and telling myself to breath.

Ashley

Saving up to buy the core guide but found this tip helpful! Need all the breathing tips while I have pneumonia 😅

Tristian

Needed that clarification!! Thanks, I still feel lost with this but I’m trying very hard to figure it all out. I have you core guide and healthy mama, healthy baby! I want master this so all the little bit of info and explanation I can get is so helpful💙thanks for taking the time to explain!!!

Courtney

Breathing Tip

What a great way of providing feedback to better understand and reinforce diaphragmatic breathing!!! I can’t wait to do this daily for a few weeks/months to see if it really can help me reprogram my normal breathing!

Meaghan

Great tip! I was completely unaware of this breathing exercise and will give it a try! I have large rips so I want to be conscious on corseting them in naturally with my muscle strength. 
Thank you!!

Janine Ducharme

Strengthening the diaphragm

Correct form hack for core workouts

Inner vs outer core

Demonstration of Uncontrolled Intra Abdominal Pressure

Just found out I’m pregnant, 5 weeks! I’m nervous to do exercises wrong that could affect my pregnancy, so I’m checking out all the videos right now!

I think I got it! And will keep referring to this video till it becomes easier and more natural

Pull-up Modifications/Progressions

Community

More workouts from Hannah Bower