How to: Exercise Band Assisted Pull-ups

 

Coach Barry Lavis from CrossFit® Chiang Mai - Hey guys Barry here coach with WOD Nation. Today were going to go over the pull up and how to use the resistance bands in doing that exercise. I’ve been working with March here for a while now and we’ve been working on the pull ups. We need to choose a resistance band that's going to get her doing the pull up in a correct way. So obviously the resistance is a big thing with these bands. We’re an the stage now with March that we’re using the purple band. If you want to use the red light resistance band we’re going to use less resistance. It's going to be harder for you to do a pull up. If you’re just starting out you may want to start on the green heavy resistance or blue heaviest band. These bands give more resistance which enables you to do that pull up a little easier. So if you’re just starting out and you want to feel what it's like to be on that bar doing a pull up maybe the heavy green band is where you want to start.

For today the purple band is where we are with March. So one of the things you want to do when you get your resistance band you’re going to want to hook it onto your pull up bar. This is where your foot is going to go. So we’ve got the resistance band on the bar. The athlete is now taking the hand position just outside the shoulder. You may need a coach or a partner to help you out with this. Pull the resistance band down and get that foot in there. Then put your other foot over the top for safety, in case that resistance band flies off.

Now to start the pull up we want to engage the lats, the rhomboid and the scapula. Like we talked about before this resistance band is helping but its not doing the pull up for her. This is one of the key things to remember when you select the resistance band.

So we’re going to do two pull ups now. It's a big pull. You see the resistance band is helping but it's not doing the pull up for her. One more big pull. Chin all the way over the bar. Full range of movement. Get your partner or your coach to help take the band off your foot and we’re good to go.

in a few weeks i’m hoping march is going to go down to the red band which is less resistance and then 6 to 12 weeks we may get that first unassisted pull up we all want.

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