Many sporty women have a pull-up on their training list. Pull-ups are more difficult for women because they generally have more muscle mass on the lower body in relation to their upper body and therefore need more weight to lift. With the right exercises and the right commitment All women with a healthy BMI are able to do a pull-up,
It's not about arm strength. The strength for the pull-up comes from your back and your core.
Strengthening the core is essential for optimal training function and to reduce the risk of muscle imbalances and injuries, Upper body weakness in women is generally due to undeveloped core muscles, which means that they cannot maintain their posture or posture. Women who have had children are particularly vulnerable because the abdominal muscles stretch during pregnancy. Concentrating on strengthening the core increases all aspects of upper and lower body strength.
In my previous articles, I mentioned the importance of a strong core for the upper body strength for framing and pushing as well as for building the lower body strength for performing deadlifts and squats. This article focuses on core strengthening to do pull-ups safely and correctly,
4 core exercises for pull-up strength for women
Most people assume that pull-ups are all about arm strength, but The strength for the pull-up comes from your back and your core, The Latissimus dorsi (Lats) is a large, strong muscle group that is involved in the initiation of a pull-up. If you make the lats super strong with your core or tummy to create a strong frame, you are more likely to get a successful pull-up with a great shape.
The following exercises are simple and extremely effective for building core strength through the transverse abdominals and lats, Although the focus of this article is on these two muscle groups, other main muscle groups such as the biceps and rhomboids are involved in the movement of the pull-up. The grip strength is also not to be overlooked.
1. Medicine ball rollouts on the knees
Working from the knees is a good introductory exercise to develop the lat teeth and core strength without putting too much strain on the lower back, Keep a straight shape from head to knees throughout the movement.
Start on your knees with the ball on your forearms and arms stowed in your chest as you support your Querabs all the time. Avoid the back of a banana while rolling out the ball. Avoid poking your butt out when rolling the ball back in. You will notice maximum pressure on your transverse abs when your shoulders are fully bent and your elbows are fully extended. To re-roll the ball, activate your lats in the same way that you would activate it to initiate and perform a pull-up. Try to keep the straight shape and aim for 15 repetitions.
2. Medicine ball rollouts on the feet
Rollouts on the feet are a more demanding version because the lever is longer and more stability is required by the core to keep it straight.
Start on your feet with the ball on your forearms and your arms in your chest. Keep a straight shape from your head to your feet and keep your abs tight all the time to ensure that your spine is supported. If you notice a banana back when you roll out the ball, start with small movements and only roll out the ball a little, keeping a straight shape through the core. Aim for 15 repetitions.
3. Lat pull-ins with medicine ball
This exercise is the biggest challenge in this series because it requires a lot of strength in the core and in the lats, The Physio-Ball creates an unstable surface where you have to use your transverse abdominal muscles to balance out to create a stable frame for pulling up.
Tighten the core and the lats together to maintain a straight shape when the shoulders are fully bent. Withdraw to the ball so that your shoulders line up with your wrists. Aim for 15 repetitions.
4th Army drags
This is an additional exercise that you can do to build the lat and core strength that will help you develop the pull-up force.
Start with your arms outstretched. Tense your stomach muscles and pull yourself in by initiating the movement through your lats. This is the same movement by the Lats that helps initiate the movement at the start of the pull up. Aim for 15 repetitions.
A strong, functional core is invaluable
For those of us who are influenced by a fitness industry with images of fitness models with broad shoulders, wide lats and a tiny waist, the importance of a strong functional core is often lost. But Posture, balance, stability, flexibility and strength depend directly on how strong your core is and how well it works,
A strong core not only makes pull-ups easier, it also ensures correct posture and reduces the risk of injuries, If you do pull-ups mostly over your arms with a weak core, you're putting too much strain on your front deltoids. They then work overtime to complete the movement.
However, if you pull through your back, deal with your lats, and go over to your rhomboids, you are more likely to have a good hollow position and an open chest at the top of the movement.
My focus is on women and young mothers who may not be able to go to the gym regularly, but these exercises can be done at home by anyone looking for the first pull-up. Work your way through the individual processes and you will do it in no time.
Are you looking for specific programs for the perfect pull-up? To attempt, 2 programs to build your pull-up.