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You can’t do a pull-up, so your coach says, “Grab a band”.
You grab a band, attach it to the pull-up bar and awkwardly try to situate your feet on the band while suspended.
This makes sense. The band will give me the assistance I need to do the exercise, right?
WRONG!
TOO OFTEN THIS OPTION BECOMES A DEATH SENTENCE FOR YOUR ABILITY TO DO QUALITY PULL-UPS.
WHY?
WE’LL GIVE YOU 3 MAIN REASONS…
REASON #1: YOU NEVER PROGRESS OFF THE BAND.
A KEY PART OF GETTING STRONGER IS PROGRESSIVELY ADDING MORE LOAD.
Using a band often becomes a crutch. Without being able to really tell how much you rely on the band, you also make it difficult to track progress.
While you make steady progress in your other movements, you neglect progression in pull-ups, this will result in imbalance and more than likely in pain and dysfunction.
REASON #2: IT CONTRADICTS BIO-MECHANICS.
ADDING THE BAND IS BASICALLY USING ACCOMMODATING ASSISTANCE, OR GRADUAL CHANGE IN ABSOLUTE LOAD AS YOU PROGRESS THROUGH THE MOVEMENT.
The logic is based off the old-school “Gravitrons” where you can use a weight stack and a knee pad to deload your body-weight on dips and pull-ups. Unfortunately, the Gravitron’s EVEN assistance makes more sense than a band.
During band assisted pull-ups, the band provides MORE assistance at the bottom (where the band is taunt) and LESS at the top.
However, pull ups are usually the MOST DIFFICULT at the top.
THIS CREATES AN UNEVEN “STRENGTH CURVE”, WHICH FAILS TO CHALLENGE YOU WHERE NEEDED AND ASSIST YOU WHERE NEEDED.
REASON #3: IT IS DANGEROUS.
I have seen countless bands smack people in the face from improper dismounts. If the band slips during the exercise often you will lose your support, and receive a nice stinger on your lower body.
I have actually seen someone let go of their hands while they were still in the band.
Let’s just say the lift was over after something like that happens.
”SO, WHAT SHOULD I DO INSTEAD?”
More productive alternatives include:
Focusing more on horizontal pull variations: inverted rows, single-arm rows, and bent-over rows.
Utilize pull-down exercises where you can adjust the weight bands and cables for vertical pulls. It is not a 100% carry over, but you can strengthen the machinery that will help you in pull-ups in a progressive manner.
As you progress in strength, try:
Pull-up isometric holds. A good rule of thumb is, if you can maintain a 30 seconds iso pull-up hold you are getting close!
Eccentrics, (in this case the lowering from a Pull-up). We should be stronger eccentrically, take advantage of that.
AS ECCENTRIC AND ISOMETRIC STRENGTH INCREASES, CONCENTRIC WILL FOLLOW. IT DOES NOT WORK THE OTHER WAY AROUND.
Some additional options to improve your pull-ups are:
INCREASING GRIP AND CORE STRENGTH WILL ALSO GREATLY HELP YOUR PULL-UP GAME.
Many people struggle to hold their weight hanging, which could be an indicator of weak grip.
Working with barbells, dumbbells, etc that have a larger diameter grip will help you challenge and develop your grip.
Pull-ups require a ton of rib and pelvic control, strengthening your core will lead to success.
This is part of the reason we focus on pillar strengthening exercises at Allegiate. In order to improve control of the ribs-lumbar-pelvis.
Finally, a hard truth: lose weight!
THE EASIEST WAY TO INCREASE RELATIVE STRENGTH IS TO LOSE BODY FAT
If someone weighs 300lbs that’s a 300lb pull-up, that requires an incredible amount of absolute strength to pull that body-weight.
By losing weight and preserving muscle mass, you are decreasing the excess mass your muscle has to move.
IN SUMMARY:
The path to doing a pull-up or making improvement in pull-ups is extremely difficult. However, it is made even more difficult if you choose poor exercises.
Pull-ups are an incredible exercise with many benefits ranging from increased strength to improved body composition and confidence.
We are, from an evolutionary sense, designed to pull our body weight in case of need. There should be an ongoing fight to develop and preserve this as long as you can.