How to Condition Yourself to Do a Marine Pull Up
The United States Marines pride themselves on their strict physical fitness requirements. The men and women in the Marines exercise daily and maintain impeccable physical fitness. Marine pull ups are not only physically demanding, but they are also mentally demanding. Many Marines feel that the mental demands are tougher than the physical demands when it comes to these pull ups.
What Goes Into Doing These Pull Ups?
In order to successfully perform Marine pull ups, one must practice. Simply building upper body strength is not enough, though solid upper body strength is necessary. In addition to exercising and building the muscles of the biceps, back, and forearms regularly they practice pull ups regularly.
Assisted Pull Ups
This type of pull up is what a person does first to condition himself for full pull ups. This type of pull up is done on a bar that is only three to four feet from the ground. To perform this pull up, sit under the bar, and using a regular grip, grab the bar. Slightly bend the knees and straighten the hips and back while keeping the feet on the ground. Pull up until the bar and the chest are even. These should be done as often as required.
The Proper Pull-Up
Also referred to as a regular grip, this pull up is performed by grabbing the bar with the palms facing away from you and the hands shoulder width apart. Pull up until the chin is above the bar. Slowly lower yourself into the hanging position and repeat as many times as possible.
Negatives
This is a pull up for people who cannot do an assisted pull up or a proper pull up. When performing this type of pull up a spotter will help you get your chin above the bar. A box to stand on can also be used if a spotter is not available. Allow yourself to hang down with both arms fully stretched after performing some pull ups. This will allow the body to get used to supporting its weight. These should be done several days a week.
Exercises to Help Prepare for These Pull Ups
There are three main exercises, in addition to pull ups, that should be done to help condition the body to do pull ups. These include dumbell rows, pulldowns, and biceps curls. It is essential to perform these exercises at least three times per week. Most recommend three sets of fifteen, three days per week. Pull ups should be practiced at least three days per week as well. However, those who are still learning to do pull ups should aim to practice them most days, if not all days, of the week.
Resources
Military.com. (2010). Tips for Better Pull Ups. Retrieved on February 25, 2010 from Military.com: https://www.military.com/military-fitness/workouts/tips-for-better-pullups
Image Credits
Marine Doing a Pull Up: United States Marine Cpl. C.J. Yard – Wikimedia Commons