Pull-ups

Discussion in 'Military Academy - USMA' started by grking, Sep 25, 2013.

  1. grking

    grking Member

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    I'm a 3-season runner, so I'm rather concerned when it comes to the upper-body portion of the CFA. I can do a decent number of pushups, and am pretty sure I can work my way up to a competitive score simply by doing more pushups, but have had trouble when it comes to pull-ups (due to my weak arms and heavy legs, I find it difficult to do one). Is there any exercise that can increase the number of pull-ups I can do?
     
  2. grad11

    grad11 Member

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    If you are having troubles with pull-ups, the best way to get better is by doing modified versions of pull-ups. You can use a pull-up band (like a big rubber band used to assist you). If you can get someone to help you, you can have them hold your feet and help assist you. A third thing you can do is to get some sort of box or step under the pull-up bar. Use the box to jump up and then slowly lower your body weight (the downward part of a pull-up).
     
  3. kinnem

    kinnem Moderator

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    +1 to above. You can also try doing some cross training type activities that work some of the same muscles. My son used to hit the local rock climbing wall a couple times a week as a way to help improve his pullups. He would also run the 2 miles there and the 2 miles back again to get in his cardio for the day. Installing a pullup bar at home if you don't already have one is also a good idea. Work on pullups (assisted or not) every time you walk past. You can also try just doing flexed arm hangs for as long as possible. You'll get there. :thumb:
     
  4. MedB

    MedB Parent

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    And if you can't do any at all to start... "negatives" do work and build strength quickly. Just push yourself and FIGHT the entire way down.

    My DD is also a 3-season runner and has a similar challenge to spite being in great shape. So you are not alone. Hang in there. :)
     
  5. SuaSponte

    SuaSponte Member

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    I was in the same position last spring. Doing 6 sets of half max every other day worked well for me, the only way to get better at pullups is to do pullups (a lot like pushups). I went from 2 to 14 in a couple months, you should be ok.
     
  6. tug_boat

    tug_boat Member

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    Pull Ups..

    Be persistent!!


    Push Hard, Press Forward
     
  7. GoArmyBeatNavy

    GoArmyBeatNavy Member

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