Pull-Ups on the CFA

Discussion in 'Military Academy - USMA' started by efirestone14, Nov 10, 2012.

  1. efirestone14

    efirestone14 Member

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    I am a female and I have been trying to increase my pull-ups for some time now. I started out with assisted pull-ups and lifted about half my body weight and was told to practice negative pull-ups, but I cannot lower myself slowly enough in order to get the full effect of supporting all my body weight. I would like to get to point where I can do at least one pull-up and hopefully three pull-ups by the time I complete my CFA, which will probably be about a month from now so that I have time to improve my scores. Does anyone have any tips for going from zero pull-ups to three or more in a month? Should I keep trying negative pull-ups or should I try incline pull-ups or something along those lines? Any tips are greatly appreciated.
     
  2. GoArmyBeatNavy

    GoArmyBeatNavy Member

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    Have you tried putting your toe on a chair when you are doing pullups?
     
  3. efirestone14

    efirestone14 Member

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    No, but I will try that the next time I do pull-ups. Thanks for the tip!
     
  4. Art.Perea

    Art.Perea Member

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    Try other workouts. Dumbbell rows, seated rows, lat pull-downs etc.
     
  5. GoArmyBeatNavy

    GoArmyBeatNavy Member

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    my wife can only do one. She is looking into this product. I have heard good things but have never used it so I can't say if it works really well.

    Good luck. More sets the better:thumb:

    edit: this product actually looks better. Again, never used it before.
     
    Last edited: Nov 10, 2012
  6. kfacademy

    kfacademy USMA Appointee 2017

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    I do crossfit, have used these, and would recommend. Its hard to get better when you can't do any or can only do one. This helps to really get your arms sore with lots of reps. :thumb:

    If you don't mind me asking, (since I am a female working on the exact same thing) how long can you do the flexed arm hang for?
     
  7. tug_boat

    tug_boat Member

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    Bear crawls

    Try doing bear crawls, this will work your lats and core. Just like it sounds, crawl like a bear, walk your hands and feet without your knees touching the ground. Try doing the pull up once in the morning, at lunch and again in the evening. Losing weight by doing cardio will help too. Even if you are sore, push yourself!

    Push Hard, Press Forward
     
  8. efirestone14

    efirestone14 Member

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    I have never really tested myself on the flexed-arm hang. One pull-up on the CFA is better than whatever amount of flexed-arm hang, so I am aiming to increase my pull-ups and at least get to one. How many pull-ups are you able to do?
     
  9. efirestone14

    efirestone14 Member

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    Thank you to everyone for your replies.
     
  10. kfacademy

    kfacademy USMA Appointee 2017

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    I can do one or two when I start standing under the bar with my arms fully extended, but if I let my body drop and elbows lock, then try to start... I am stuck. :frown: So that's what I am working on too!
     
  11. GoArmyBeatNavy

    GoArmyBeatNavy Member

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  12. efirestone14

    efirestone14 Member

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    Thanks for the link, it is very helpful! I just received my pull-up resistance bands from Amazon.com in the mail and I will be getting started on my pull-ups tomorrow. Thanks again for all your replies.
     
  13. robinhood17

    robinhood17 USMA Cadet

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    Hey :)

    Keep doing negatives until you can manage 1 (even if it is measly)

    From there, everytime you think of it, jump up and do 1. drop, and try again.

    It will take a while. for me, i went from not being able to do any, to doing 5 full pull ups from dead hang in 3 months.

    Remember to keep up your fitness after the CFA too. Beast will push you to do pullups, and that muscle decreases quickly :)

    Pm me with any questions!
     

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