V - Black band pull ups
May 14, 2021
Step 1: Prepare Resistance band
Start by choosing a thick resistance band of the right length and a high bar. The high bar should be taller than you are.
Loop the band over the high bar and pull the other end through the loop. Adjust the length so that there is one, long loop hanging from the bar but it should not reach the ground when you are suspending from it.
The other end tied to the bar should feel secure and tight. Please keep in mind that the length of the band may have to be adjusted several times to get the correct length. If you want to loop it around your knees, the height of the hanging end of the band has to be shorter.
Step 2: Grip the bar
To perform assisted pull-ups, you need to hold the bar with an overhand grip. Place your hands over the bars and grip securely. Your hands should be placed a little wider than shoulder-width apart. Your arms should not touch your ears.
Step 3: Placing your Feet or Knees on the Band
You can perform this workout by looping the band around your feet or knees. Stand on a box behind the hanging band. Place your feet or knees inside the loop. You can also perform the workout by looping it around only one foot or knee, this will provide less resistance, making the workout harder.
Step 4: Raise Yourself to the Bar
Slowly pull yourself up to the bar with a steady motion. Keep your core engaged by breathing deeply. The resistance band will assist you in pulling yourself up. Pull your elbows to your sides as you raise yourself. Be careful not to make swinging motions or sudden jerking motions.
Your movement should be slow and controlled. Use your upper body to pull yourself up, not your hips or lower body. Don’t push your shoes to pull your head and chin over the bar completely.
Step 5: Drop Down Gradually
Complete your assisted pull-up by lowering yourself slowly in a controlled movement. Don’t let go of yourself in a sudden motion as it will put you at risk of injury. Make sure not to swing when lowering yourself. The band will provide assistance as you lower yourself.
Make sure to rest 2-3 seconds in between each rep. Do not over-do it if you are a beginner. Start with fewer reps and increase your reps as you gain more strength.