Why You're Strong But Can't Do a Pull-Up
Aug 20, 2024Why You're Strong but Still Can't Do a Pull-Up: The Science and Solution
Hello, strong ladies! If you’re feeling strong yet still unable to perform a pull-up, you’re not alone. It’s frustrating to feel powerful in the gym but hit a wall when it comes to this one move. Today, we’ll dive into the science behind why this happens and how you can finally conquer that elusive pull-up.
Meet Angela Gargano
If this is your first time here, I’m Angela Gargano, a six-time American Ninja Warrior and creator of Pull-Up Revolution and Strong Feels Good. I’ve helped over 500 women of all ages, sizes, and abilities conquer their first pull-up in record time. So if you’ve been feeling like age, weight, or other factors are holding you back, let me assure you—it’s not about those things. You just need the right approach.
The Frustration: Strong but Stuck
You’re strong, you show up at the gym, you lift heavy, yet when it’s time to pull yourself up on that bar, you go nowhere. You’ve tried assisted pull-up bands, followed online drills, and still haven’t seen results. Imagine, for a moment, confidently lifting yourself up to that bar. Imagine how empowering that would feel. Now, let’s make that your reality.
The Problem: What You’re Doing Isn’t Working
First, let’s acknowledge that what you’ve been trying isn’t working. It’s time to set aside those methods and start fresh. There is a logical reason you’re struggling, and a solution does exist.
Understanding the Pull-Up Muscles
The primary muscles involved in a pull-up are your lats, biceps, upper back, and shoulders. But it’s important to realize that a pull-up is a full-body movement. You’re using your arms, core, glutes, and even your legs. Understanding this helps us see why the common approaches might not be working.
The Missing Piece: Your Central Nervous System
Here’s the kicker: It’s not just about muscle strength. Your central nervous system (CNS) plays a crucial role. The CNS is your body’s control center, sending signals from your brain to your muscles. When you attempt a pull-up, your muscles are trying to communicate with your brain, but if that pathway hasn’t been established, your brain might not know how to activate those muscles correctly. This is why you might feel strong, but your brain and muscles aren’t connecting to make the pull-up happen.
Why Assisted Bands Don’t Help
Using assisted pull-up bands might seem helpful, but they can actually hinder your progress. The bands do a lot of the work for you, so your CNS doesn’t get a chance to learn the necessary motor pattern. This can create a reliance on the band and prevent your body from learning how to do a pull-up on its own.
The Solution: Pull-Up Revolution
In Pull-Up Revolution, we focus on getting your CNS to connect with the right muscles to fire up and get you to your pull-up in less than six weeks. We use science-backed techniques that help your brain and muscles work together to make this move a reality.
Key Movements to Help You Succeed
To start, it’s important to do a proper warm-up, especially if you’ve been sitting all day. Then, we move into a three-step method: mobility, stability, and strength. This prepares your CNS and muscles to work together effectively. Here are three key movements:
- Banded Wall Slides: Helps with overhead range of motion and starts the motor pattern for your pull-up.
- Banded Superman Pulls: Strengthens your back and mimics the pulling motion of a pull-up.
- Plank Front Side Back: Improves stability and targets different areas of your shoulder.
These movements are done in a 3-minute AMRAP (As Many Rounds As Possible), focusing on quality over quantity. This is just a glimpse of what’s in Pull-Up Revolution, where we go deeper into these exercises and more.
Moving Forward
If you’re ready to finally get that pull-up, consistency is key. Remember, consistency doesn’t mean perfection. Keep showing up, trust the process, and be patient with yourself. The right program can make all the difference. If you want the full blueprint and daily support, consider joining Pull-Up Revolution. Let’s make that pull-up happen, and let’s make it happen now.
Stay strong and keep pushing forward!
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