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Related: 4 Best Exercises to Do When You're Injured Slowly lower yourself back to the starting position. Squeeze your shoulder blades together and pull yourself up until your chest is near the bar. Hang from the bar so your arms are straight, your core is tight, and your body is in a straight line. Grab the bar with hands shoulder-width apart. Lie on the ground underneath it with your back against the ground.

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How to do it: Set a barbell in a power rack (or use a Smith machine) at about hip height. Your arms should be extending straight up from your shoulders.Дuration: Beginner: 15вЂ“20 seconds intermediate: 20вЂ“60 seconds elite: 60вЂ“120 seconds. Slightly retract (pinch together) your shoulder blades to engage your core and activate the back muscles. How to do it: Grab a pull-up bar or any sturdy overhead structure with an overhand grip. If you do, start each workout with three sets of five reps. This guide assumes that you donвЂ™t have an assisted pull-up machine at your disposal. Now read on to find out how you can improve your pull-up game and get ready to conquer your next Spartan race. If youвЂ™ve been seriously injured in your upper body, consult your doctor about physical activity recommendations. This how to increase pull-ups guide will address these issues-minus the injury one. Previous injuries like torn rotator cuff, torn labrum, or torn biceps that keep them from hanging from objects for extended amounts of time.Some people are strong when they lift weights but canвЂ™t effectively perform pull-ups, push-ups, lunges, burpees, and endurance exercise in general. Some people perform back exercises incorrectly in the weight room: the weight moves but the back muscles arenвЂ™t being recruited properly. A lack of вЂњmind-to-muscleвЂќ connection.A lack of latissimus dorsi (large back muscle), spinal erector (lower back stabilizer muscles), abdominal muscle, and biceps strength.Not being able to hold onto the bar through lack of grip strength.Related: 4 Keys to Strength and Muscle Building There are a number of common reasons why people canвЂ™t do pull-ups: YouвЂ™ve plateaued at a certain number of pull-ups per workout and want to break past this number.Or, you know why you keep getting stuck hanging, but you still come up short of moving yourself up. But for some reason, thereвЂ™s one thing you canвЂ™t seem to do: a pull-up! You canвЂ™t figure out how to get over this mental and physical hump. You can do barbell squats, overhead presses, bench presses, and maybe even the barbell deadlift.The How to Increase Pull-Ups - The problem: YouвЂ™ve done a few obstacle course races, but youвЂ™ve had to do some penalty burpees on upper bodyвЂ“dominant obstacles. An endurance athlete who can do pull-ups but is looking to take their upper body strength to the next level.YouвЂ™ve dabbled in group fitness classes, strength training, running, biking, and yoga. Between work, family life, and fitness youвЂ™ve found yourself a nice goal that youвЂ™re working toward. A fitness enthusiast who is good at most things in life.How to Increase Pull-Ups - First, a word about where youвЂ™re coming from:

Read on to uncover these simple, tried-and-true techniques for how to get better at pull-ups overall and make big gains in your fitness routine.

You should do weekly cardiovascular and strength training in addition to the prescribed workouts. This three-week how to increase pull-ups guide below is a complement to your existing strength and conditioning routine.

The ability to conquer upper bodyвЂ“dominated obstacles such as the Hercules hoist, Tyrolean traverse, inverted wall, rope climb, and monkey bars can be improved by doing pull-ups. Pull-ups are an essential exercise for success on any Spartan course.

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