Words of Advice

By Krista Scott-Dixon

Web Extra May 2008

Give your joints time to adapt. Don’t jump into doing pull-ups every day, or you run the risk of developing an overuse injury. Start with two or three times a week at most, and be sensible: If you notice any joint irritation, especially in your wrists or elbows, back off and rest a bit.

Make sure your set-up is safe and stable. Having to call the ambulance because you fell off a tippy stool or ripped the overhead bar out of the local subway train will definitely diminish your cool factor. Use equipment that is safe, stable and designed to hold your weight.

You don’t have to reach for the stars. If a high pull-up bar feels scary, or you can’t find a safe way to climb up to it, use a Smith machine bar or a barbell placed in a power cage. Set the bar just above your head, position your hands shoulder-width apart, lower your body down, and bend your knees 90 degrees so that you’re just off the floor. This gives you the range you need without the fear of falling.

If overhand pull-ups bother your shoulders, try a different grip. Chin-ups (underhand grip) or parallel-grip pull-ups (palms facing each other) tend to place less stress on the shoulder joint.

If you’re above your healthy weight, consider including a weight-loss component in your program. Lighter people have an easier time with body-weight exercises because they have a better strength-to-mass ratio, so this also may be the time to lose those extra pounds.

Be patient. Don’t get discouraged if you don’t have immediate success. Be content that you’re building your base strength — and soon, that bar will be yours.

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