“I needed somebody who has a plan that could give me structure that I could look at and be consistent with.”
I’m super excited to be celebrating Becky today! I met her at a convention in Seattle and she had expressed interest in getting a pull-up so I invited her to join my Pull-Up Revolution program. In 30 days, she went from 0-2 unassisted pull-ups through the Pull-Up Revolution program!
Dr. Becky Rucker is a physical therapist and owner of Physio Movement Performance, but she had always wanted to learn a pull-up. For so long, she was just doing pull-ups with a band, but what she realized through the program is that a pull-up is not just an upper-body exercise… it is a FULL BODY movement. It’s your shoulders, your core, your glutes, you name it. Bands are great for feeling the movement of the pull-up, but they don’t do much for you to learn how to do your pull-up without you.
Becky loved the structured plan of the program...
I see people getting "stuck" on the assisted band all the time! A great way to start to get off the band is by doing body rows instead! I walk through in this video all the drills you'll need to do in order to advance and start doing that pull-up on your own!
00:40 Body Rows & Setting up the Bar
02:11 How to do the body row
02:44 Shoulder Shrugs on Bar
03:16 Flex Arm Hang Holds
03:57 How to advance these
SOOO many times i hear while people are trying to get their pull-up that they legit cannot hold onto the bar. A BIG factor with this is grip strength! I am personally not a fan of getting "grips or gloves" to help with this! So in this video I will go over a TON of different things you can do to finally get that grip strength you are looking for!
01:00 NOT A FAN OF GRIPS OR GLOVES ;)
01:16 Instead of getting grips or gloves do THIS (Liquid Chalk or wrapp the bar)
02:04 Plate Pinches
02:52 Plate Flips
03:51 Just Hang out
04:55 Farmers Carry
05:44 Towel Hangs
06:32 Weather Advisory
07:09 Finger extensor exercises
08:28 Stick Roll ups
10:48 Different Grip Holds
Have you noticed when doing pull-ups that you may be pulling with one side more than the other? Believe it or not this is more common than you may think and it actually might be hindering your pull-up progress….
But have no fear in this video I go over how to FINALLY fix this so that you can continue to progress
The 3 times Rule:
Whatever drills we are doing, we are going to do it 3x more on the weaker side. Not increasing weight or resistance just 3x more
The movements to do to Fix this! Remember 3x MORE on the weaker side!
Single Arm Shrug Lat Pull-Downs (Tap on your Lat)
Single Arm Pull-ups (don't worry you do these assisted ;))
It was legit SO fun "hanging" out with you all today!
I hope you left the workshop being able to
1 Identify where you are at currently with your pull-up
2Learn that it's super important to get OFF the bands as much as possible and work on Mobility, Stability & Strength Drills to get your Pull-up
3 That a pull-up is completely possible for you!
4 You need to be consistent in order to conquer it
And let's be honest...it can be super tough to go about this process alone. You can continue to look up random workouts on instagram or mess around with the pull-up here or there... OR
Join in on my 30 Day Pull-up Revolution and I will be there every step of the way to help you succeed <3
Details below! We start Feb 6th
Sign-up Pull-up Coaching Program (Starts Feb 6th):
Are you feeling completely STUCK at the Bottom of your pull-up?
Literally you use the assisted band and you’re able to crank out a decent amount and then boom! You get rid of the band and you can’t do any…
Why is that? And what can you do to get “unstuck” from the bottom of your pull-up?
Why doesn't the band work?!
It’s doing you a disservice helping you at the hardest part of the pull-up…the bottom.. so your not really building strength for the bottom of the pull-up. Make sure you are using an assisted pull-up that is actually challenging you. Does the band have benefits? Absolutely! Especially because it does help strengthen the other parts of your pull-up and give you the idea of how amazing it feels to get that chin above the bar!
Shrug Lat Pull-Downs
Single Arm Shrug Lat Pull-down while tapping the Lat to wake it up!
Sometimes there's just ONE single Q, that will be a game-changer in conquering your pull-up. This is going to over 4 that have helps hundreds conquer their pull-up!
So in this video I go through 4, that have helped beginners & all types of people finally get their pull-up!
Instead of Pull-up A lot of times when we think "Pull UP" we tend to use our shoulders! Where if we thing "Pull DOWN" we actually start to use our back/lats
2- Elbows Towards Rib Cage
So many times you might want to lead your elbows forward which could lead to elbow pain! Instead, think elbows to ribcage
3- Break the Bar
Literally...trying to break the bar will engage those lats and allow all the right muscles to work
As soon as you get eye level with the bar aggressively pull-down and it will make the pull-up seem way easier ! Anyways, hope these were helpful for you!
Let me know if there is ANYthing else I can help you with your...
It's super common, especially in females, to be able to lift up heavy weight on a deadlift...but then the second they go to hang on the bar to do some pull-up...nothing...Why are so many strong in one area but not the other?!
Why is that? Why does this happen?
We explore this topic in the Video here with my friend Nikki who is a trainer/weightlifter.
The first thing we go over in this video is the Pull-up. Nikki does her pull-ups and Angela Analyzes them and giver her drills in order to improve them. Angela see's that Nikki is using her shoulders a lot more than her lats so she gives three things to help:
1) Instead of thinking Pull-up think Pull-Down
2) Do Lat pull-up downs but with a Shrug pull-down before she does pull-ups
3) Work on hanging Shoulder Shrugs to prep for the pull-up
Next up, Nikki analyzes Angela's deadlift to giver her feedback on how she can improve.
Nikki shows Angela the right positioning for the bar.
The pull-up journey isn’t as straight forward as one would like to think. During this journey, there are a few “mistakes” or maybe we should call them growing pains that you might encounter. But have no fear! I am going to take you through these mistakes and ways to help you through them so that you can get that FIRST pull-up or increase your max.
1Wrong hand position
Which can cause elbow pain. What I commonly see is that people have their elbows dropping forward and hands are super narrow. Make sure hands are shoulder width apart and that you are pulling elbows back and to your ribcage.
2Overuse of the Assisted band
Yes this is great tool, however people become TOO dependent on the band and they start to use a super super thick band which basically throws you up. A reminder, that pull-up band helps you at the hardest part of the pull-up…that bottom…and that’s commonly where everyone really needs to work! Go for lighter...
I like to break up the pull-up a bit differently from MOST people.... here in Angela's Coaching World we call this
Why do I call the pull-up break down this?!
Because think about it...we are literally starting from the bottom (standing below the bar) and pulling ourselves up (chin above the bar)
So I'm going to break the pull-up down for you step by step so that you truly understand it. Really take note of EACH part of this! It will help YOU become successful in your pull-up journey to finally conquer your pull-up OR increase your max!
We will go over the following:
Step 1: Hang on the bar with arms a little further than shoulder width apart, wrist are neutral
Step 2: Thumbs can be...