Twice with the US Marine Corps Ninja warrior Competitor Michael Eckert broke the world record with most pull-ups performed in one minute with 58 iterations, and has tried the most pull-ups in 24 hours since then. A new video on his YouTube channel shows five reliable exercises to build pull-up strength, starting with a kneeling rat pull-up, simulating a pull-up movement from a safer position.
“You are trapped because your knees are on the ground,” he says. Run the free hanging pullup successfully. “
Ecker tracks this with a plate pull on one arm. “It helps to isolate the brachioradialis and biceps, but it can also be used in the shelf position instead of the finger wrapping position,” he says. “These really come into play when it comes to stimulating the muscles involved in pull-ups.” He sometimes recommends “sprinkling” these into your workouts. Then repeat 15 times on each side.
Next is the plate trunk twist. These target the back, biceps, and forearms, and also challenge grip strength. “This alone won’t help you pull up, but it will help you separate the same muscle groups,” says Eckert. “Even your core is a little trained.”
The penultimate exercise is more difficult and is not a must-try exercise for beginners. It is a dead hang on one arm. “Look forward as much as you can and don’t swing around,” says Eckert. “Next, switch hands. This helps bring a lot of stability to the forearm.”
Finally, as his number one exercise, Eckert aims for a pull-up negative, aiming for a 7-second motion for each person. “The key to the negative is to slow down that consistent speed all the time,” he says. “The window you drop is your weakness and that’s why we’re trying to target it.”
This content is created and maintained by third parties and imported into this page so that users can provide their email address. For more information on this and similar content, please visit piano.io.
