How did/do girls there train to be able to do pullups? I can do pushups, situps and run no problem, I just can't seem to get the pullups down. Are there any specific exercises you did or routines you followed? Thanks so much!
KJC-
Disclaimer, not a girl, not a cadet, but my DD will be going through BCT with you, She is a great athlete (boy or girl), as strong/stronger than many guys her age in many areas -- but still searching for that illusive pull-up. We got her from 2 second hang to 25 seconds for her application, and I think will get a pull up out of her this week of next.
Suggestions:
1) This is about physics and mechanics. Physics - lower body mass to upper body strength/torque ratio. Many girls are at a disadvantage here. Basic will take a fair amount of weight off, and that pull up will be easier just from that. Mechanics -- I have coached girls for many years, and there is something about the mechanics of a pull up that is different. If you can go slightly less than a total dead-hang, it makes a big difference. If you do go to a dead hang, only go to the point where everything is straight, i.e. do not relax your shoulders once you get to the proper position. Girls seems to be able to go much further than this, to point of your shoulders almost out of socket. Then, when you start the pull up, all of that strain is solely on tendons, not muscle. Keep that shoulder tense when starting, rather than fully relaxing shoulder muscles.
2) Exercises - Negatives are great. Gravitron at the gym is great. Swimming (freestyle) is another great way to trim weight and build upper body strength. "Supersets" -- as much weight as you can handle four continuous exercises, minimum of 12 reps each: Military press (in front of chin, up, behind head, up is 1 rep), 12 reps, then transition to curls, transition to reverse curls, transition to upright row. No rest from one exercise to the next. Build up to 3-4 sets with minimal rest (no more than 3 minutes) between sets. Increase weight when you can do 15 or more reps on all exercises.
Once you get the first one, they seem to get easier (I think because you get past the "mechanics" issue described above).