Pull-ups: Can Women Do Them Or Not?

October 25, 2012, 12:01 am
Why Women Can’t Do Pull-Ups
By TARA PARKER-POPE
This column appears in the Oct. 28 issue of The New York Times Magazine.

While the pull-up has been used by everyone from middle-school gym teachers to Marine drill instructors to measure fitness, the fact is that many fit people, particularly women, can't do even one. To perform a pull-up, you place your hands on a raised bar using an overhand grip, arms fully extended and feet off the floor. (The same exercise, performed with an underhand grip, is often called a chin-up.) Using the muscles in your arms and back, you pull yourself up until your chin passes the bar. Then the body is lowered until the arms are straight, and the exercise is repeated. The Marines say a male recruit should be able to do at least 3 pull-ups or chin-ups, but women are not required to do them. In school, 14-year-old boys can earn the highest award on the government's physical fitness test by doing 10 pull-ups or chin-ups: for 14-year-old girls, it's 2.

To find out just how meaningful a fitness measure the pull-up really is, exercise researchers from the University of Dayton found 17 normal-weight women who could not do a single overhand pull-up. Three days a week for three months, the women focused on exercises that would strengthen the biceps and the latissimus dorsi - the large back muscle that is activated during the exercise. They lifted weights and used an incline to practice a modified pull-up, raising themselves up to a bar, over and over, in hopes of strengthening the muscles they would use to perform the real thing. They also focused on aerobic training to lower body fat.

By the end of the training program, the women had increased their upper-body strength by 36 percent and lowered their body fat by 2 percent. But on test day, the researchers were stunned when only 4 of the 17 women succeeded in performing a single pull-up.

"We honestly thought we could get everyone to do one," said Paul Vanderburgh, a professor of exercise physiology and associate provost and dean at the University of Dayton, and an author of the study. But Vanderburgh said the study and other research has shown that performing a pull-up requires more than simple upper-body strength. Men and women who can do them tend to have a combination of strength, low body fat and shorter stature. During training, because women have lower levels of testosterone, they typically develop less muscle than men, Vanderburgh explained. In addition, they can't lose as much fat. Men can conceivably get to 4 percent body fat; women typically bottom out at more than 10 percent.

So no matter how fit they are, women typically fare worse on pull-up tests. But Vanderburgh notes that some men struggle, too, particularly those who are taller or bigger generally or have long arms. This is related to an interesting phenomenon: if you compare a smaller athlete to an athlete who has the same exact build but is 30 percent bigger, the bigger athlete will be only about 20 percent stronger, even though he has to carry about 30 percent more weight.

"We're a combination of levers; that's how we move," Vanderburgh said. "Generally speaking, the longer the limb, the more of a disadvantage in being able to do a pull-up. I look at a volleyball player and wouldn't expect her to be able to do a pull-up, but I know she's fit."

Ok, what’s wrong with this picture (or words)? This article suggests that women are pretty much incapable of doing pull-ups. As I do agree to a certain peak about the levels of strength compared to men and women, it still pisses me off that this article doesn't really know a damn thing about Pull-up training. First things first, if you're going to do pull-ups what do you do, you do pull-ups dumbass. Can't expect someone to lift weights using arm and back exercises and have them do pull-ups for a test. I’m sorry but that’s just flat out dumb.






Yes it’s proven that women aren't as strong as men and our testosterone levels are much higher but that doesn't mean a woman can’t be strong at something. To overcome this notion that a woman is incapable of doing pull-ups, you don't listen to bullshit like this and if you really want to do pull-ups, do them and make it happen for you, the mental game is just as important as the physical. Its people who wrote this article don’t know the real capabilities of both men and women. Don't ever feel that as a woman you are weak and not worthy to become strong. You are more than just a beautiful person, you’ve got heart, will and brains to become something that nobody can use against you. You have 2 eyes, 2 arms, a torso, a neck, 2 legs, 2 ears, hair, 5 fingers, 5 toes and 2 feet, what makes you think can’t do some of the same things as a man can? I've seen women overpower men much bigger than them and are stronger in some cases than they are.






My personal take on it is that out of all the scientific crap thrown in this article they messed up on more than 5 different things one of which is about doing what you need to do to do pull-ups. He talks about how they used weights and Isolated the arms and back, hate to burst your bubble pal but crap like that doesn't carry over to pull-ups, if you want to get strong in pull-ups you do exactly that, common sense don't you think? Another is how he talks about men struggling as well, you can't do pull-ups very well if you're this big or have long arms and this and that. I'm more than 240 lbs. This article suggests that because I'm too big I’m not capable of doing many pull-ups but yet I've surpassed 10, where is your logic now? Structure has some factors but if you trained in pull-ups with the right amount for your level of fitness you have the capabilities of doing plenty of pull-ups and it may take you a long time or a short period but in the end, if you are willing to pull yourself (pun intended) you will do one or more pull-ups.






Don't ever fall for crap like this. I realize this was a test for schools and such but if you can't train someone to actually do pull-ups how are they suppose to be able to do them in a test? Women aren’t very capable to do pull-ups, please, look at Linda Hamilton in Terminator 2, whether it was her or a stunt woman, a woman was doing pull-ups or the other chin-ups. One other thing this moron talks about is that pull-ups are a back and arms exercise…Wrong it’s Back, Shoulders, Abdominals, Arms, Grip and Chest in other words the entire upper body, an exercise of that caliber needs multiple muscle groups to even stabilize the muscles let alone pulling yourself up.






Women are more than just beautiful people; they are more than capable to pulling off strength feats. I firmly believe that pound for pound, ounce for ounce women in some cases are stronger than men. I once saw a woman press up more than half her bodyweight with a kettlebell with one arm. Even if a woman can do more than one pull-up or chin-up that still proves that crap wrong that women are more than capable of doing pull-ups with the right training instead of isolating them. This is an article that is incapable of showing any real logic or common sense and still tries to put women down. Women are strong in more ways than people like this give them credit for. Testing on something while training a completely different thing isn't going to help your cause, that’s like asking a baseball player to train for football in baseball season; he’s not going to get any better at baseball and might even diminish his levels, so why test a woman on pull-ups if you're training them in weights? To do well in pull-ups, you train in pull-ups plain and simple.

Die Hard Pull-ups

Pull-ups are one of the most difficult forms of strength and conditioning because it’s the one basic exercise most people have trouble doing. It doesn’t have to be a burden to learn how to do pull-ups. Once you learn the basics an can do a few reps what’s next? Just doing a few reps alone makes you a strong person at that exercise but it’s really the quality of the reps that count and not so much the quantity. Repetitions in any exercise up to a point can be boring like the 500 push-ups or the 1000 Hindu squats or even the military goal of 20 or more pull-ups to get 100 points on your PT Test. I like doing reps but I get bored easily so to enhance my interest I change grips and do them as best as possible. To get the greatest benefit in your reps, work different parts of the pull-up and try different tempos in speed and precise movement.

 One of the most common neglected parts of the human body is training your grip. Without grip strength, how will you hold onto something such as a baseball bat, opening a jar of pickles, picking up heavy weights or squeezing a Captains Of Crush hand gripper? Working your grip has more of an impact on your training than doing a bicep curl, a press or swinging/juggling a kettlebell, think about it, how would you be able to do those exercises if your grip can’t even hold on? Grip strength is essential to your training and the more likely your grip strength is the better your lifts and feats will become easier. If you don’t believe me than learn from two warriors of pure unadulterated gripping power and that’s Arthur Saxon and Slim The Hammer Man.

 A lot of people have this notion that pull-ups and chin-ups are just for the Biceps and Back, obviously they haven’t done much research because when you really get into doing this exercise, the back and arms are just the tip of the iceberg. You are working the upper body in ways not many other things can do and eventually you’ll be working the whole body. When you use certain tools to put more into your pull-up training, you’re learning the key secrets to challenging your grip, mind, body and your coordination to keep tight and tough in order to make the quality reps.

 If I had to pick one of the strongest pound for pound athletes in the world, it’s a guy you don’t hear of quite often unless you live in Vegas and know something in Gymnastics and that is Dutch Gymnastics Champion and Performer Cees De Kok. I once saw this old school gymnast do a show in Vegas called Bite, a vampire type production where heavy metal is blasting and a Circ De Soleil type action styled performance happened. In one of the epic scenes of the show, Cees wrapped a chain around his wrist and started flying around the audience and out of nowhere grabs his wife in mid air and twirls around the stage like a figure skater in space, it was unbelievable and one of the most awesome displays of strength and agility I’ve ever witnessed. This guy was just incredible and he has the mastery to even teach you the secret andmost impressive ways to build pull-up strength.

 Who are the strongest climbers in the world? Not humans sorry guys it’s the mighty Apes. Animals like Gorillas, Orangutans, Chimps and Gibbons are the most powerful species of this caliber because the way they need to move either on the ground or in the trees takes grip strength to a level only rock climbers have come the closest to and yet we still can’t match their strength and agility. Training like an Ape however is a key to opening a new door of strength and fitness that can only be explained by experience and experimenting. I’m not a climber nor am I a tree swinging jungle man but I have practiced brachiating, hanging and pull-ups from many different angles and at 240+ lbs. I’m surprised I can actually do it. Training this way works your tendons and muscles to their very brink and if you truly want to feel real gripping strength, hold onto a pull-up bar with one arm and see how long you last.

 In many areas of fitness today, we don’t do much in the way of pulling movements unless it was a curl or pulling on a cable and deadlifts aren’t really that big anymore but yet pulling movements that work major muscle groups even out the front and back portions of the upper body since most gym rats focus on what they can see in the mirror as oppose to neglecting the back. If you can’t pull yourself up than you’re in trouble my friend. It is important to work your body from as many angles as possible while working as many muscles in one or more motions as possible and when you work on your pulling strength, it’s going to help you in other parts of your life you may have not realized and I’ll let you figure that out on your own.  

Powerful Muscles & Tendons Through Pull-ups

When we look in the mirror at times we usually see the front like the arms, shoulders, head, neck and torso but we don't always see the back. When you have a powerful looking back it helps make the rest of the upper body look good. Now do we really need to do that for looks? No.

Building muscle in the back is a key component to having great strength and power. The columns all over the back with strong spinal erectors and the latissimus dorsi that makes the upper portion of the back powerful and strong. With pull-ups you can create the ultimate workout with that part of the body but its bot just building the back, its building the upper arms, forearms, your grip and believe it or not the shoulders and abdominals.

Strengthening the tendons goes a long way with pull-ups. Look at the apes in the jungle and how muscular they're backs are for their size. Do they do pull-ups for reps? Hell no but they climb and use every part of the body to make that climb. We can adapt to that by doing pull-ups. Now at first doing them is a bit of stretch especially for a big person (take it from me i'm 240+). So with that in mind we must work on tendon strength not so much muscular strength. Building muscles won't always be enough but when you build up your tendons thats where the real strength comes in.

Most people look at pull-ups at 2 different variations (palms facing away and palms facing towards you) but there are many variations and hand positions. This is where being mindful and learning from different angles creates your own training and being your own personal trainer.

At first doing pull-ups may be out of your reach so start with hanging onto the bar. Learn to hold on and build that grip strength. Move up a bit inch by inch in isometric fashions. Keep that consistant and before you know it you're doing pull-ups. I know this and am an expert on that because i've been there and its not easy especially for a guy my size. With that in mind if you want to become a pull-up master you have to learn from the best. In my opinion its Garin Bader & Cees De Kok. These two strength powerhouses are some of the best at what they do and it not only keeps them healthy but injury-free and they want to show you through Pull-up Workout Strength Training. I have met both these men and trained with one of them personally and I can honestly say they know what they're talking about.

Superhuman Pull-ups For Powerful Upper Body Strength

Pull-ups by any means are one of the difficult forms of training because not many people train on them and those that do know very little about progressive safe training to get higher reps and get stronger in the entire upper body. That’s where Dutch National Champion Gymnast Cees De Kok & Concert Pianist extraordinaire Garin Bader come into play.

They will teach you like they have taught me the 5 key ingredients to gain super strength in your pull-ups. Now what are the 5 secrets to super strength in Pull-ups?

1. Grip Strength:

Not many people realize how important your grip is in doing pull-ups. You can grab the bar and try to do as many as you can but if your grip can’t handle it what makes you think you’ll be able to do great numbers. Garin & Cees will show you the proper ways to grip the bar and not just grab and hold but using alignment and proper gripping. Also they will show you exercises that not only are essential for pull-ups but how to develop powerful hands.

2. Shoulder & Back Isolation/Synergy

This secret will reveal what you need to combine the strength & flexibility of the shoulders and back in different components. Lets face it pull-ups are for mainly back strength so if you can’t strengthen the back how are you going to do pull-ups. Again you will find some interesting concepts on properly isolating the back.

           

3. Optimal Arm Training & Positioning

Without proper positioning of the arms not only will pull-ups be that much more difficult but can result in injury. Arms are one a main key to doing pull-ups so if you want to get good at them then you need to strengthen your arms as best as possible. When you do pull-ups the biceps have a major role because with the pulling muscle it flexes the muscle and creates a powerful surge of muscle fibers just like triceps are for push-ups with the exception of extending so it’s important to have good arm training & Garin/Cees will show you how. You’ll be impressed.

4. Isolation Exercises For Chain Of Strength

Now they say isolating isn’t for overall body strength but in this case I think we can make an exception. The reason why I’m saying this is because for pull-ups you want to have the strength in your upper body from your grip to your abdominal muscles. Developing the areas needed will set off a chain reaction when you do get to the actual pull-up training. Learning proper isolation wouldn’t be a bad thing in this case because the exercises you learn in this segment don’t look like isolated exercises that much anyway but they will help you in the long run to having great strength in the pull-ups.

5. Mindset & Putting It All Together

The mindset for pull-ups is quite different from what most people think. Do you do better at pull-ups counting up or counting down? This answer will blow you away. I tried it for the first time comparing the two and I found which one was easier and I kept it ever since. That’s just a piece of what you will find out but when you start putting these secrets together you will find that your strength has more meaning and can accelerate your reps if you find the proper usage.

My best number in chin-ups was 21 and my best in pull-ups was 17. I’m also over 235 lbs. My average however wasn’t that great until I got this course. Now my average in chin-ups is around 12 and pull-ups around 10-12 as well but before that in workouts I wouldn’t go higher then 7-9 either way. As an athlete and strongman I need proper back and grip strength for the feats I perform but you don’t have to be an athlete or strongman to use this course. It can be used by anyone who is willing to give pull-ups a chance and build a powerful upper body. Once you learn the 5 secrets to Superhuman Pull-ups, there’s no turning back.

Keeping It Simple Works Period.....

In the modern gyms today you have to do this for triceps, biceps, quads, hams, calves, chest ect. ect. Unless you're in rehab why the fuck waste your time with individual muscle groups. Excuse the language but sometimes some trainers just piss me off because not only are they teaching a client the wrong thing but at certain can even get them injured and even some trainers tell you to do as many as 20 or more exercises for 10 different muscle groups to get a full benefit in exercise.....Bullshit. Whether you're a weight lifter, bodyweight enthusiast or a strongman the very best program you can do is a simple one. Now that doesn't mean easy, simple and easy are two different things.

Yes in some cases you can do 20 or more exercises in a workout but each one hits the whole body in a different fasion and my favorite form of training is doing energy drills. Work the joints in various places from your neck to your toes and with the right amount of time and being smart you can do all the exercises in either 5 min. or an hour. Now a real simple program for a weight lifter really is only no more then 5 exercises total doing presses, pulls, squats and rows. This works the whole body and you can do it in less then 20 min. max. Now people buy into that bullshit senerio that they need this for that muscle and that for that muscle and its just plain stupid. Back in the golden age of physical culture before steriods was huge and supplements were "the way" of the future you had men and women busting their asses working on basic lifts and full body calisthenic work. Some of them did a combination of both like George Hackenshmidt and Otto Arco. Both men were strongmen in their own way but both used bodyweight and weightlifting and they were so basic its stupid.

For a simple Bodyweight Program its usually around push-ups, squats, sit-ups and pull-ups. You really don't need much more then that but supplement exercises like muscle control and self resistance can help build certain muscles bodyweight exercises cant touch. It doesn't matter what people say in my opinion basic exercise is the best way to go. Here are a few places to pick a plethora of exercises and only need to master a few of them. Personally you can do exercise throughout the day or in one big workout choose only 5-7 exercises and go for no more then 20 minutes. It saves you time, gym fees and gives you complete freedom.










 
Ultimate Bodyweight Conditioning - Squats
 
Ultimate Bodyweight Conditioning - Push Ups
 
Advanced Bridging Course
 

Developing Pull-up Power From A World Class Gymnast & A Concert Pianist

How the hell can two very different athletes share secrets to doing pull-ups and not only get you to amp up your reps but give you little tidbits on how to increase your power to develop a great v-taper and strengthen your entire upper body? Well its not surprising that this shit works. I've seen both of these guys in action and i'm here to tell you that they are the best at what they do.

Pull-ups are one of the most neglected exercises in physical culture today and why is that? Its because they're difficult to do and when someone can't even get themselves up its humiliating. I know how that feels and being a super-heavyweight at 5'10 its even worse. Yet what if you learned some tricks that not only helped you get your first rep but also increase your reps if you're a veteran of the exercise. One of the key points to doing rep after rep is your grip. Grip strength is another neglected area that needs to have spot on power. Without grip strength you won't be able to even get up past the bar.

The guys who will get your pull-up strength going are Entertainers/World Class Athletes Cass De Kok & Garin Bader. Cass is a Las Vegas Entertainer in the show Bite, a Vampire spectical and in your face action. His strength to hold himself up with one-arm and grab his wife with the other is just un fucking believeable. His presence on the stage makes you feel that anything is possible. Garin on the other hand is a pianist with dexterity and strength that will make your jaw drop from the first note. I've seen how strong this guy is and he makes certain people look like wimps. They're ability to teach pull-ups is awesome and well thought through. Pull-ups are one of the exercises in the world and can turn your upperbody into a strength machine and give you gripping power and shoulder flexibility unlike anything else.

The practice Of Pull-ups in your strength training regime will take you far beyond the bar and give you a sense of strength and power that just makes you feel confident, protected and most of all give you a presence that will give others from far away a glance. Take up Pull-up Strength and you will even learn the secrets to Vampire Strength.

Pullup Workout Strength

Old School Training With A New Twist

A lot of people think these days that training methods back in the day are outdated and have no place in the gyms and are not for strength and flexibility and if you're doing them they would laugh or be confused or better yet have that "what the hell are you doing these for. Those arn't traditional." Well in some ways they're right, they arn't traditional, they arn't your typical modern exercises and most of all they don't belong in the gym today because they're TOO GOOD FOR THAT CRAP!

I really hate to offend these people but you know what, pull your head out of your asses and look at the big picture here. The old school methods are not only better then today's training styles but they're more simplistic and are far more creative. When you trained back in the 20's, 30's, 40's, even the 50's you learned why basic exercises like olympic weightlifting and push-ups, squats, clubs, maces and simple dumbbell and barbell training can turn you into a superhuman. I would bet you if you took a bodybuilder today up against a bodybuilder of yesteryear you would not only see a massive difference in size (not bloated yesteryear's BB) but also in strength. Take John Grimek for example. He was without question the Ronnie Colman of his day, winning competition after competition and was the only man in history to win the Mr. America title 2 years in a row. His training was basic dumbbell and barbell training and every now and then would drop and do push-ups or pull-ups, free hand squats and muscle control. His muscle control at the time was unbelieveable and not many men his size (heavyweights back then were under 200 pounds for most of them, he was no more then 185 at 5'7) were that solid and powerful and can move his muscles in ways that were unmatched.

Its one thing to criticize the old school methods its another to not realize that these methods worked and I may be a bodyweight only trainee but if I was around in that era I wouldn't have minded training the way those guys did. What they did was unique and brought a hell of an outlook on how training should be done. Not just for size and strength but for health and longevity. Yes back then people died younger then they have today. If you were born in 1900, chances were slim if you lived to be 50 but yet if you look at the men and women who trained in that era beat the aging process by a huge percentage. Bernarr McFadden died at 88 in 1955, Farmer Burns died in mid-late 1930's at the "ancient" age of 86-88, Bob Hoffman 1898-1985. What was their secret? How could any of these men lived to be at an age in a era where you were considered to be an old man at 50 or 60. It was their ability to take that govenor in their brains and find a solution to live longer and not only found a way but beat the aging process by a mere 25-30 years longer the average age at the time.

Are you seeing what i'm getting at here? Old methods may be outdated but thats actually a good thing. They worked, they gave the pioneers of physical culture a reason to keep on living, keep being healthy and strong into their 80's, 90's, even 100's. Learn how to take old school methods and put a twist on them for today's methods. Under this article, you will find methods of training that not only are sinple to do but can probably save your life in more ways then what you read in the magazines today. Learn the secrets of the original bodybuilders and athletes of true era of physical culture.

Massive Functional Muscle

Training with Partials

Odd Object Lifting Series

Advanced Bridging Course

Ultimate Guide to Handstand Pushups

Indian Clubs

Mace Training

The Russian Kettlebell Challenge
Xtreme Fitness for Hard Living Comrades

Beyond Bodybuilding
Muscle and Strength Training Secrets for The Renaissance Man

Towel Bar Pull-ups

Grip strength is important in many aspects whether through fitness, sports, emergency situations or weightlifting. I have been able to work up to some good strength from bending steel to ripping phonebooks or simple enough to deadlift a 120+ pound dumbbell with a 2 inch thick handle and hold for a 10 sec. isometric hold. I personally believe that if were one were to increase his/her gripping power pull-ups can do just that, they don't just work the back an biceps but grip as well. I have been experienting a variation that I came up with (nothing's new but I havent seen anyone do this). This variation was an inspiration that I got from Mr. Dinosaur Brooks Kubik not from Dinosaur Training but from his bodyweight book. He shows variations of pull-ups that are insane especially for thick bar training. Since I can't afford a thick bar I thought about what I can do to get the same benefits of thick bar training. I decided to try using a towel. Pretty simple, instead of looping over the bar I'd wrap the entire bar around the towel. Take each end and put it over the top, now roll the towel until it reaches its peak. If you have a slippery bar then it'll take a little time but its better then spending a couple hundred bucks. To create resistance just roll enough of the towel to where its comfortable enough to hang. Just hanging alone would be enough for most people. Once you can do a good amount of reps then roll and make the towel thicker. I attempted the thickest and after 4 sets I only managed a total of ten reps (3 pull-ups, 3 chin-ups and 2 sets of 2 mix grip). My forearms are still sore today and Im happy lol. The harder you make an exercise the more chances of muscle and tendon strength are being built. I may not be a weightlifter anymore but can hold my own when it comes to really tough bodyweight exercises. Try them sometime and give me your thoughts on them.