Pull-up is one of the best of not the best workout for strengthening your core, upper body, arms and shoulders. It helps improve posture but inadvertently can also develop a muscular imbalance that can cause shoulder pain or worse.
A pull-up is also considered a single most difficult exercise by most athletes. It doesn’t matter of you are strong if you haven’t had pull-up training you will find them extremely difficult to ‘pull-off’. There are some basic exercises available that can help you with mastering pull-ups.
Don’t be discouraged even if you are not able to accomplish even one successful rep. Repetition becomes excellence. Most important thing you need is a pull-up bar, and after that dedication. Whenever you are training believe in yourself and think if you can do one pull-up then you can do two, similarly if you can complete two then you can also complete three. Work with this mindset and within one month you will be amazing how many pull-ups you can pull off every day.
Tip: It is always better to perform a pull-up workout with a training partner who can assist you by holding your legs and encourage you to do more.
There are three basic exercises that will help you with your goal of 1000 pull-ups in 24 hours.
This exercise involves holding your chin over a pull-up bar using an underhand grip. You can either ask your partner to help you achieve this position or you can use a bench to stay up. Try to squeeze every muscle you got and hold for as much time as possible. If you can hold even for one second in the beginning, it’s considered a good start.
Move to this exercise once you are able to achieve the flex hang for few seconds. Start lowering your body down slowly, this is called a negative pull-up. This exercise is extremely hard and will test your strength to your limits. Try to last for at least 10 seconds or more. Once you are able to achieve this, you are very close to a perfect pull-up.
Dead Hang is another basic routine that can help you perform better during pull-ups. If you are finding flex hang and negative pull-up difficult, you will find dead hang easier. It’s simply hanging straight from the bar and its objective is to get the feel of the bar while hanging. It will also test your hand grip and arm strength. Try to hang as much and as long as you possibly can. When you are performing a dead hang try to keep your chest up and pull shoulder blades down so you can engage back muscles completely.
Before starting off your daily pull-up workout, it is better to set a daily goal of pull-ups that you will do during a session. Make sure you do at least one more pull-up than your set target that will always encourage you to do more.