How I progressed to doing full pull-ups at 61 and why I chose a neutral grip. Here’s how I did it:
1. Dead Hangs:
I started by just hanging from the bar, arms fully extended. Builds grip strength and preps the shoulders.
2. Scapular Engagement:
Small movements, pulling shoulder blades down and back without bending elbows. This teaches proper muscle activation and stability.
3. Negative Resistance:
I’d jump to the top position (chin above the bar) and lower slowly with control. This builds eccentric strength essential for pulling up.
4. Full Pull-Ups:
I combined it all to pull myself up from a standing position to get my chin over the bar. My goal is to work up to pulling from a true dead hang at the bottom. Progress takes patience and consistency.
Why a Neutral Grip?
It’s easier on the shoulders and wrists, especially as we get older. It also reduces strain on the rotator cuff, which is key for me.
A Note About My Shoulder:
A few years ago, I tore my rotator cuff and still had pain when I started training. I’ve been careful about fully extending my arms at the bottom. Progress takes time, and I’m being patient with my body.
I’m celebrating where I’m at today and looking forward to improving and experimenting with different grips.
Thanks to @ginnymaccoll @susanbishopyoga @reneelanders @sandracarbonell_ @angela_gargano for the inspo and tips!
Onesie by @fpmovement
Are you ready to give it a try?
#pullupsafter50 #pullupdrills #thisis61
