can you do more pull ups on a real bar rather than the two handles?

About the AuthorShane Stanford is the senior pastor of Gulf Breeze UMC, a 5,000-member church outside of Pensacola, Florida. Gulf Breeze UMC averages 2,500 in weekly worship attendance. He travels many times to share his story and faith as an HIV-positive hemophiliac, and he likewise presently serves on the planning committee of the United Methodist Global AIDS Fund. Shane is the author of five books, including The Seven Next Words of Christ; The Eight Blessings; and You Can’t Do Everything…So Do Something (all Abingdon Press); When God Disappears: Finding Hope When Your Circumstances Seem Impossible (Regal Books); and A Positive Life: Living with HIV as a Pastor, Husband, and Father (Zondervan).

Shane is married to Dr. Pokey Stanford, an associate professor of education at William Carey University in Hattiesburg, Mississippi. They are the parents of three daughters.

Can You Do More Pull Ups On A Real Bar Rather Than The Two Handles

The real need for our world is not that we do EVERYONE’S part; just that we do OUR part. And with all of us working together, we will transform the world.

Shane Stanford says: “On my office wall is a picture of a little child who lives in a remote village in sub-Saharan Africa. She is an orphan, having lost most of her family to the HIV/AIDS crisis. Each day, the little girl eats only half of her meager lunch. She takes the other half and puts it into her travel sack, so that she may take the leftovers to her dying aunt. The world might look at this child and valuate that her little life has little to offer. But don’t tell the child’s aunt. Without this child’s sacrifice and maturity, her aunt would have no feed and would die. In spite of this child not being capable to do much for her dying aunt, she does something, each day. The real need for our world is not that we do each part; it’s that we just do our part. And working together to do that something God calls us to do–all of us working together–we will transform this world.”

Read an consultation with Shane

Most helpful client reviews

8 of 9 people found the following review helpful.
Really two books, not one….
By Denise L. Weldon-siviy
I couldn’t help but think while reading that Pastor Stanford has written two books here.

3 of 3 humans found the following review helpful.
Your pupose: do your part!
By P. Creeden
I love the portion in this book where the author says that you may feel expendable in your church. In today’s mega church we may feel that if we don’t pray for our pastor, an individual will. If we don’t volunteer for nursery, someone will. If we don’t lead a bible study an individual will.

It’s hard to feel as if you matter. But this book is your marching order. You are an individual and it’s time for you to march. Stanford uses just the right blend of personal experience and testimonies to push the reader forward.

This is the awful testimony of an HIV Pastor who is doing something when healthful persons refuse.

See all 2 client reviews…

Can You Do More Pull Ups On A Real Bar Rather Than The Two Handles Image

Can You Do More Pull Ups On A Real Bar Rather Than The Two Handles Photo

Can You Do More Pull Ups On A Real Bar Rather Than The Two Handles Image

Can You Do More Pull Ups On A Real Bar Rather Than The Two Handles Image

There are a few things in life I feel that each person will have to be capable to do. For example, the capacity to swim, conversational speaking capacity in another language, and being competent to pull oneself up off of the ground. While the firstborn two speak for themselves, the last one might seem a bit vague. What I am referring to is being capable to carry out a pull up and/or a chin up.

Why do I feel that being competent to carry out a pull/chin up is important?

For the most part, the majority of people have the capacity to push themselves up off of the ground. For example, a push up or merely pushing versus the armrests of a chair in order to support you stand. However, ask the intermediate person to grab a hold of a bar and pull them-self up out of a chair and they would in all probability have a problem.

While not all of us need to be competent to pull ourselves up and over obstacles like a fireman or soldier I do feel that pull ups and chin ups are utterly beneficial to each single person around. And please grant me to be frank. Just because you might be capable to use massive amounts of weight on a lat pull down machine doesn’t mean anything. If you can’t do a pull up using your own body-weight you are missing out on one of the best functional exercises out there.

So here’s my challenge. No matter where you are in your level of health and exercise, let’s get at least 3 full chin ups and pull ups in the next 3 months. You may do it. Remember ‘desire’ from the last article?

Aright then! Let’s jump in to it!

What’s A Pull Up? Chin Up?

Let’s basi look at the the divergence amid a pull up and a chin up. Basically, it is plainly in the positioning of the hands.

A pull up is where the hands are pronated by using an overhand grip. When gripping a bar with palms outwards looking at the back of your hands you are ready for a pull up. While a pull up uses a great deal of muscles, it principally targets the latissimus dorsi muscle group in the back. The huge muscles located on the sides of your body. Your wing muscles if you will.

Now switch the direction of your hands by gripping the bar while looking at your palms. You are now using the underhand grip, or supinated grip, and are ready for chin-ups. Both the pull up and chin up comprise the back muscles, but if you are looking for ‘big guns’ then chin ups are your best weapon.

Cranking Them Out

I have done chin ups and pull ups since I was a young boy. Just ask my dad. He was there when I did my firstborn ones as a wee lad. Having been a competitory gymnast for over 1/3 of my life I have done more chins and pulls than the intermediate person. And I carry on to do them to this day. In fact they are probably my most bestloved body motion hands down.

If you scour the internet you will find some dissimilar ways and explanations on how to work your way up to being capable to do a pull/chin up. I think that there is a good deal of outstanding counsel on how to get strong for pull/chin ups. What I would like to share with you are a few proven proficiencies that I use with my clients that may be done with anything that you hang from. Whether that be a chin up bar, a pair of gymnastic rings, a rafter, a door frame, a broom stool, or a jungle gym. Again, this is how I teach. It doesn’t mean you can’t achieve pull/chin ups by using an substitute method.

Getting Started

No matter a person’s level, I always have them start out out with what is called an Australian Pull Up. Sometimes this is referred to as a Reverse Push-Up, Incline Pull-Up, or Inverted Row.

Start with a bar regarding three feet off of the ground. If you don’t have a bar than you may use a broom stick placed amongst two sturdy chairs. Lie down beneath the bar and perceive it shoulder with detached using an overhand grip. While keeping your shoulders beneath the bar and arms straight, extend your legs out so that your heels are the only thing in contact with the floor. Flex your butt and core and don’t let your rear-end hang down. If this position is too difficult somewhat bend your knees to where are you competent to hold this position comfortably. Next, exhale and pull your chest up to the bar keeping your back flat and core tight.

Work on doing multiple sets of up to 5 clean repetitions. The essential thing in performing these is keeping your body as tight as possible and pulling to your chest, not chin. Once you feel comfortable with these it is time to move on to the next level.

The Jump Pull Up Hold

In the next progression you will work on pull up holds. If you are from the United States you might do not forget the girls in your gym class having to do these for the Presidential Physical Fitness test. I believe now that it is called ‘The President’s Challenge’. Either way, this exercise isn’t just for girls. If you can’t do pull ups than this is for you guys out there also.

The comprehensible statement for this exercise is very easy nevertheless this may be a tough move. Jump up and hold yourself in the top position of the pull up. Make sure your chin is over the bar at the top position and lower yourself as tardily as possible. Try to hold the top position for as long as you may before letting down yourself. For example, a good 2 to 3 seconds in the top position and a good slow 3 seconds letting down yourself. Once you get good at this try and jump up and pull your chest to the bar before keeping at the new top position. I think you will find this to be pretty tough!

The Chair Support Chin Up

Next it is time to work on pulling yourself upwards. I have found that most persons may do a chin up more without apparent effort than a pull up. Therefore, we will commence out with the chin up.

A collaborator is nice to have but once in a while you won’t always have somebody around to lend a helping hand. So, for this next version we will use a chair or bench for assistance. If you are working out in a park it might be tough to take a chair with you. However, if you genuinely want to get chin ups then take something like a chair with you that will act as a support.

Place the chair underneath the bar so that it is more or less behind it. Not directly underneath it. Stand on the chair and grab the bar with an underhand grip for chin ups. Now lower yourself so that your arms are straight with your legs bent on the chair. If you may start out with both of your legs bent with your shins on the chair that would be great. Next, exhale, contract your core and pull upwards towards the bar. Push versus the chair with your toes (legs) while you are pulling with your arms. At primary you will in all probability have disturb getting all the way up nonetheless that is what your legs are for. Once you get your chin over the bar lower yourself as tardily as you may just like in the Jump Holds.

Work this progress for 3 sets of 3 to 5 repetitions gradually reducing the amount of aid you supply with your legs each session. You will find that if you consciously activate your core and pull with your whole body, rather than just focusing on your arms, you will get full chin ups without any support in no time.

Once you get chin ups without the use of the chair it is time to move into pull ups. Simply make use of the chair again and work on reducing the amount of leg aid you are using with each session. Simple as that.

The Next Step

After you may do a couple of popular pull ups and chin ups with your chin clearing the bar it is time to work on increasing your numbers. While there are a great deal of dissimilar programs for working on achieving this I have my clients add one more repetition each other session.

So for example, if you may do 3 chin ups, focus on doing 4 reps for the next two workouts. After that you will add one more so that you focus on doing 5 reps for the next two sessions and so on until you may carry out 10 total reps in one set. However, this is not carved in stone! Take as much time as you need and work tardily up to 10 reps.

Once you may comfortably carry out 10 successive chin ups or pull ups in a row it is time to add weight to them. I suggest that you use a weight belt and begin with a 5 lb weight strapped to the belt. Again, go slow and gradually increase the weight that you are pulling and most significantly use perfective form!!!! Be conscious that your numbers will decrease at original when you use weight.

Final Word

While this article is principally geared towards those who presently can not do pull/chin ups, I think that you will find that the above progressions may help in working on any pull up/ chin up variation.

I might make the pull up/chin up progression sound easy but to tell the truth, it is! I have worked with innumerable amounts of persons on chin ups and pull ups and I have them doing them in no time. If you in truth focus on the proper alignment of the body along with incremental progress as explained above you will have no problem. So get out there and show the world that you actually are pulling your weight!

If you have any questions or just can’t seem to get chin ups or pull ups let me know. I would love to aid you get them.