{"id":12664,"date":"2025-09-18T21:51:42","date_gmt":"2025-09-18T21:51:42","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=12664"},"modified":"2025-09-18T22:11:48","modified_gmt":"2025-09-18T22:11:48","slug":"5-top-core-exercises-for-better-pull-ups","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-core-exercises-for-better-pull-ups\/","title":{"rendered":"5 Top Core Exercises For BETTER Pull-Ups"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Do you want your pull-ups to feel easier? Well then you want to read this article!<\/p>\n\n\n\n<p class=\"has-text-align-left\">As I talk about ALL the time, pull-ups are a moving plank, or hollow body depending on what body position you choose to adopt. If you cannot generate and maintain enough tension and stability around your torso, spine, and hips you will be more prone to pulling needless deadweight and swinging. The end result is each rep will feel so much tougher than it should.<\/p>\n\n\n\n<p class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio has-text-align-left\">If you missed it, check out this article where I give <strong><a href=\"https:\/\/meghancallawayfitness.com\/my-blog\/struggling-with-pull-ups-here-are-3-of-my-go-to-coaching-cues\/\" target=\"_blank\" rel=\"noreferrer noopener\">3 of my go-to coaching cues for better pull-ups<\/a><\/strong>. <\/p>\n\n\n\n<p class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio has-text-align-left\">Also, here is an article where I share <strong><a href=\"https:\/\/meghancallawayfitness.com\/my-blog\/10-reasons-why-you-arent-excelling-at-pull-ups\/\" target=\"_blank\" rel=\"noreferrer noopener\">10 common pull-up mistakes<\/a><\/strong> that might be holding you back! <\/p>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#e8e8e8\"><strong>Here are 5 core exercises that will help you generate tension, maintain the pull-up specific body position, and will therefore improve your ability to excel at pull-ups.<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Dead Bug With Contralateral Single Arm Presses<\/strong><\/p>\n\n\n\n<p class=\"\">This exercise improves lumbo-pelvic stability (think core), strengthens the chest, shoulders, and triceps, and improves shoulder and scapular controlled mobility.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-9-16 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dead Bugs With Contralateral  Single Arm KB (or DB) Presses\" width=\"422\" height=\"750\" src=\"https:\/\/www.youtube.com\/embed\/TidnXPcJ-qQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on your back on the floor. Your head, torso, and hips should be in a stacked\/level position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Hold a dumbbell or kettlebell (or household object) in one hand. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lift your legs so they are in a vertical position. Extend\/straighten your knees and maintain this position for the duration of the exercise, or keep your knees bent at 90 degrees. For most individuals, I recommend keeping the knees bent. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Extend your arms so they are vertical and are in line with your armpits. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection\/think about wrinkling the front of your shirt. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Slowly lower your leg and opposite arm towards the floor (like you would during a press), and to a range where you are able to maintain proper form. Do not let your elbow flare out in the bottom position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Gain a moment of control, and then return your arm and leg to the top\/starting position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you return to the starting position, pause and do a proper reset. Most people rush and do not do a proper reset. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked\/level position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 6-12 reps per side (of the presses)<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Hollow Body Hold + Band Resisted Overhead Presses<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability (think core), and shoulder and scapular controlled mobility.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Hollow Body + Band Resisted Overhead Presses\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/CrO15ThTsEY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on your back on the floor. Your head, torso, and hips should be in a stacked\/level position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Loop a resistance band around the bottom of your feet, hold the band in each hand, and get into the bottom position of an overhead press. There should be resistance in the band for 100% of the exercise. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lift up your legs so they are in a vertical position, fully extend your knees, and point your feet away from you (plantarflex). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Brace your core muscles (360 degree brace around your spine), and lightly tuck your ribs towards your hips (close the space in your midsection\/think about wrinkling the front of your shirt).<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now slowly lower your legs towards the floor, and to a range where you are able to maintain proper form (and feel your anterior core muscles). Maintain this position for the duration of the exercise. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While keeping your body in a fixed position, perform overhead presses. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In the top position of the press your elbows should be fully extended. Do not perform the overhead pressing movement by shrugging your shoulders, arching your back, or a combination.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Gain a moment of control, and perform the reverse movements and return your arms to the starting position. In the starting\/bottom position, do not allow your elbows to flare out. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">During the overhead presses, do not keep your shoulder blades pinned. They are meant to move and should upwardly rotate, protract, and elevate (spread apart and move away from your spine, around your ribcage, and away from your opposite hip). During the lowering your shoulder blades should perform the reverse movements. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked\/level position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes and quads (makes these more specific to pull-ups). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 10-15 reps (of the presses)<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Renegade Rows From Bear Crawl<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability (think core), shoulder and scapular controlled mobility (on the side that is moving), and stability (on the side that is planted).<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Renegade Rows From Bear Crawl\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/tTwoxynOfNM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a bear crawl position. Your head, torso, and hips should be in a stacked\/level position.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place your thighs so they are in a vertical position, bend your knees, and keep them a few inches above the floor.\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063\u2063\u2063Your shoulders should be above your hands\/the weights.\u2063\u2063 \u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly tuck your ribs towards your hips (close the space in your midsection\/think about wrinkling the front of your shirt like you would during a dead bug), and squeeze\/flex your glutes.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Perform a single arm row. \u2063\u2063In the top position, do not allow your elbow to flare out.\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lower the weight to the starting position with control. Your shoulder blade should perform the reverse movement (protraction) as it did during the rowing\/concentric component. Think about moving your shoulder blade away from your spine and around your ribcage. Do not keep it pinned.\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Pay attention to your non-working\/supporting side. Push your body away from the dumbbell\/towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.\u2063\u2063 \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked\/level position. Do not allow your weight to shift from foot to foot.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 5-10 reps per side (of the rows)<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"747\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/09\/Pull-uphip-flexor.jpeg?resize=1024%2C747&#038;ssl=1\" alt=\"\" class=\"wp-image-12671\" style=\"aspect-ratio:4\/3;object-fit:contain;width:700px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/09\/Pull-uphip-flexor.jpeg?resize=1024%2C747&amp;ssl=1 1024w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/09\/Pull-uphip-flexor.jpeg?resize=300%2C219&amp;ssl=1 300w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/09\/Pull-uphip-flexor.jpeg?resize=768%2C560&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/09\/Pull-uphip-flexor.jpeg?resize=1536%2C1121&amp;ssl=1 1536w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/09\/Pull-uphip-flexor.jpeg?resize=1180%2C861&amp;ssl=1 1180w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/09\/Pull-uphip-flexor.jpeg?w=2046&amp;ssl=1 2046w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#e1e5ea\"><strong>(SAVE $37) &#8211; Learn pull-ups, AND build STRONG and mobile hips + a STRONG core! <\/strong>Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Hip Flexor And Core Guide<\/em> for $157.&nbsp;<strong>Both programs regularly cost $97 each, so you save $37.<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-link-color has-large-font-size wp-elements-ad56671b648511e271092dbb4fbb88a2\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/hip-flexor-pull-up-package\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Prone Roller Serratus Roll-Outs<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the serratus anterior muscle, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability (think core).\u2063 \u2063\u2063The serratus plays a key role in the upward rotation of the shoulder blades and overhead mobility.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Prone Roller Serratus Roll-Outs\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/-gw5w866VD4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place your forearms on a roller (you may also use a towel).\u2063 \u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a plank position from your forearms and feet. Your body should be in a straight line from your head to heels. \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly tuck your ribs towards your hips (close the space in your midsection\/think about wrinkling the front of your shirt like you would during a dead bug), and squeeze\/flex your glutes.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">First of all, press your body away from the roller and protract your shoulder blades (spread them apart, and move them away from your spine, and around your ribcage)\u2063. This movement is here fairly subtle. Do not mindlessly hang out on your shoulders. \u2063\u2063\u2063 \u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Use the muscles in your shoulders and around your shoulder blades and slide the roller forward. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and return to the starting position.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not keep your shoulder blades pinned. They are meant to move.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063For the duration of the exercise, your body should remain in a straight line from your head to heels. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze\/flex your glutes.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 10-15 reps<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Hollow Body Hold + Weight Lowering <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise, which is extremely anti-extension in nature like the pull-up, improves lumbo-pelvic stability (think core), and shoulder and scapular controlled mobility. \u2063\u2063\u2063 \u2063<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Hollow Body + Weight Lowering\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/oUiiNAMBHlo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: \u2063 <\/strong>\u2063\u2063\u2063<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor. Your head, torso, and hips should be in a stacked\/level position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lift up your legs so they are in a vertical position, fully extend your knees, point your feet away from you (plantarflex).\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Hold a weight plate (or dumbbell\/kettlebell), and extend your arms so they are vertical, and the weight is over your chest. \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Now slowly lower your legs towards the floor, and to a range where you are able to maintain proper form. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core muscles (360 degree brace), and tuck your ribs towards your hips (close the space in your midsection\/think about wrinkling the front of your shirt like you would during a dead bug).\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While keeping your head, torso, and hips in a fixed position, and legs fully extended and feet plantarflexed, reach back and lower the weight behind you, and to a range where you are able to maintain proper form. \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Gain a moment of control, return your arm and the weight to the top\/starting position. \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you return to the starting position pause and do a proper reset. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063For the duration of the exercise, do not allow your shoulders to shrug.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063For the duration of the exercise, your head, torso, and hips should remain in a stacked\/level position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). \u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063In terms \u2063of breathing, do what works and feels best for you. \u2063<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 10-15 reps<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"755\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/09\/Pull-uplower-bodyjpeg.jpeg?resize=1024%2C755&#038;ssl=1\" alt=\"\" class=\"wp-image-12675\" style=\"aspect-ratio:4\/3;object-fit:contain;width:701px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/09\/Pull-uplower-bodyjpeg.jpeg?resize=1024%2C755&amp;ssl=1 1024w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/09\/Pull-uplower-bodyjpeg.jpeg?resize=300%2C221&amp;ssl=1 300w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/09\/Pull-uplower-bodyjpeg.jpeg?resize=768%2C566&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/09\/Pull-uplower-bodyjpeg.jpeg?resize=1536%2C1132&amp;ssl=1 1536w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/09\/Pull-uplower-bodyjpeg.jpeg?resize=1180%2C870&amp;ssl=1 1180w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/09\/Pull-uplower-bodyjpeg.jpeg?w=2046&amp;ssl=1 2046w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#dcd9d8\"><strong>(SAVE $37) &#8211; Build a STRONG lower body and core, AND learn pull-ups!! <\/strong>&#8211; Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Lower Body And Core Program<\/em>&nbsp;for $157.&nbsp;<strong>Both programs regularly cost $97 each, so you save $37.&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you want your pull-ups to feel easier? Well then you want to read this article! As I talk about ALL the time, pull-ups are a moving plank, or hollow body depending on what body position you choose to adopt. If you cannot generate and maintain enough tension and stability around your torso, spine, and hips you will be more prone to pulling needless deadweight and swinging. The end result is each rep will feel so much tougher than it should. If you missed it, check out this article where I give 3 of my go-to coaching cues for better pull-ups. Also, here is an article where I share 10 common pull-up mistakes that might be holding you back! Here are 5 core exercises that will help you generate tension, maintain the pull-up specific body position, and will therefore improve your ability to excel at pull-ups. #1) Dead Bug With Contralateral Single Arm Presses This exercise improves lumbo-pelvic stability (think core), strengthens the chest, shoulders, and triceps, and improves shoulder and scapular controlled mobility. Coaching Tips: Do 2-3 sets of 6-12 reps per side (of the presses) #2) Hollow Body Hold + Band Resisted Overhead Presses This exercise improves lumbo-pelvic stability (think core), and shoulder and scapular controlled mobility. Coaching Tips: Do 2-3 sets of 10-15 reps (of the presses) #3) Renegade Rows From Bear Crawl This exercise improves lumbo-pelvic stability (think core), shoulder and scapular controlled mobility (on the side that is moving), and stability (on the side that is planted). Coaching Tips: Do 2-3 sets of 5-10 reps per side (of the rows) (SAVE $37) &#8211; Learn pull-ups, AND build STRONG and mobile hips + a STRONG core! Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Hip Flexor And Core Guide for $157.&nbsp;Both programs regularly cost $97 each, so you save $37. LEARN MORE #4) Prone Roller Serratus Roll-Outs This exercise strengthens the serratus anterior muscle, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability (think core).\u2063 \u2063\u2063The serratus plays a key role in the upward rotation of the shoulder blades and overhead mobility. Coaching Tips: Do 2-3 sets of 10-15 reps. #5) Hollow Body Hold + Weight Lowering This exercise, which is extremely anti-extension in nature like the pull-up, improves lumbo-pelvic stability (think core), and shoulder and scapular controlled mobility. \u2063\u2063\u2063 \u2063 Coaching Tips: \u2063 \u2063\u2063\u2063 Do 2-3 sets of 10-15 reps. (SAVE $37) &#8211; Build a STRONG lower body and core, AND learn pull-ups!! &#8211; Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Lower Body And Core Program&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":12470,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,18,22,576,851,592,11,831,23,24],"tags":[182,802,840,425,612,878,875,500,811,1130,1136,1284,1049,1047,1178,1135,1285,1050,1048,1179,1128,526,868,870,871,525,877,897,965,869,896,972,895,527,885,968,964,867,887,969,966,1276,1036,1026,1025,1530,1127,1125,958,960,891,957,959,890,956,955,882,886,1531,1275,1274,1272,1273,1035,1034,1032,1033,1057,1061,1056,1060,1054,1058,1055,1059,1024,1023,1021,1022,638,639,859,183,874,1527,881,271,860,173,880,1526,872,883,516,1528,237,884,876,396,292,1065,1066,1063,1064,257,522,1069,1070,1529,523,1068,676,479,1134,1283,1046,1133,1282,1045,667,1062,1067,1476,1122,1126,272,43,39,635,961,954,496,495,1131,494,529,1475,528,1477,290,879,1532,469,1124,114,1123,195,41,554,776,1271,1270,1269,1268,1267,443,754,1018,1031,1030,333,1029,1028,1027,1044,514,511,1052,1053,1051,1020,317,172,470,331,590,298,467,1037,845,1019,747,437,35,1110,682,671,670,873,818,1132,1129],"class_list":["post-12664","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-home-workouts","category-minimal-equipment","category-pull-ups","category-serratus","category-shoulder-health","category-the-ultimate-pull-up-program","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-advanced-pull-ups","tag-anti-rotation","tag-anti-rotational-exercises","tag-athlete-training","tag-athletic-training","tag-band-assisted-pull-ups","tag-band-exercises-for-back","tag-band-exercises-for-rotator-cuff","tag-band-exercises-for-scapula","tag-band-exercises-for-shoulder-blades","tag-band-exercises-for-shoulders","tag-band-workout-for-back","tag-band-workout-for-rotator-cuff","tag-band-workout-for-scapula","tag-band-workout-for-shoulder-blades","tag-band-workout-for-shoulders","tag-banded-pull-ups","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-core-exercise","tag-best-core-exercise-for-athletes","tag-best-core-exercise-for-pull-ups","tag-best-core-exercise-for-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-pull-ups","tag-best-core-exercises-for-runners","tag-best-core-workout","tag-best-core-workout-for-athletes","tag-best-core-workout-for-pull-ups","tag-best-core-workout-for-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-pull-ups","tag-best-core-workouts-for-runners","tag-best-exercise-for-rotator-cuff-stability","tag-best-exercise-for-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-stability","tag-best-exercises-for-pull-ups","tag-best-home-pull-up-exercise","tag-best-home-pull-up-workout","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-best-oblique-exercises","tag-best-oblique-workout","tag-best-pull-up-workout","tag-best-rotator-cuff-exercise","tag-best-rotator-cuff-exercises","tag-best-rotator-cuff-workout","tag-best-rotator-cuff-workouts","tag-best-scapula-exercise","tag-best-scapula-exercises","tag-best-scapula-workout","tag-best-scapula-workouts","tag-best-serratus-exercise","tag-best-serratus-exercise-for-athletes","tag-best-serratus-exercises","tag-best-serratus-exercises-for-athletes","tag-best-serratus-workout","tag-best-serratus-workout-for-athletes","tag-best-serratus-workouts","tag-best-serratus-workouts-for-athletes","tag-best-shoulder-exercise","tag-best-shoulder-exercises","tag-best-shoulder-workout","tag-best-shoulder-workouts","tag-body-saw","tag-body-saws","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-pull-ups","tag-core-exercises-for-runners","tag-core-stability","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-pull-ups","tag-core-training-for-runners","tag-core-warm-up","tag-core-workout","tag-core-workout-for-pull-ups","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-runners","tag-core-workouts-for-women","tag-dead-bug","tag-dead-bug-exercise","tag-dead-bug-exercises","tag-dead-bug-workout","tag-dead-bug-workouts","tag-dead-bugs","tag-hollow-body","tag-hollow-body-exercise","tag-hollow-body-exercises","tag-hollow-body-for-pull-ups","tag-hollow-body-hold","tag-hollow-body-workouts","tag-home-pull-up-workout","tag-home-workout","tag-home-workout-exercises-for-back","tag-home-workout-exercises-for-delts","tag-home-workout-exercises-for-shoulders","tag-home-workout-for-back","tag-home-workout-for-delts","tag-home-workout-for-shoulders","tag-home-workouts","tag-how-to-do-dead-bug","tag-how-to-do-hollow-body","tag-how-to-do-muscle-ups","tag-how-to-do-pull-ups","tag-learn-how-to-do-pull-ups","tag-meghan-callaway-core","tag-meghan-callaway-pull-up-program","tag-meghan-callaway-pull-ups","tag-minimal-equipment","tag-minimal-equipment-exercise","tag-minimal-equipment-workout","tag-mobility-training","tag-mobility-wod","tag-mobility-work","tag-mobility-workout","tag-muscle-up","tag-muscle-up-training","tag-muscle-ups","tag-muscle-ups-women","tag-oblique-exercises","tag-oblique-workouts","tag-outdoor-pull-up-workout","tag-overhead-mobility","tag-pull-up","tag-pull-up-advice","tag-pull-up-program","tag-pull-up-tips","tag-pull-up-training","tag-pull-ups","tag-rotator-cuff","tag-rotator-cuff-exercise","tag-rotator-cuff-exercises","tag-rotator-cuff-training","tag-rotator-cuff-workout","tag-rotator-cuff-workouts","tag-running-training","tag-running-workout","tag-scapula","tag-scapula-exercise","tag-scapula-exercises","tag-scapula-stability","tag-scapula-training","tag-scapula-workout","tag-scapula-workouts","tag-scapula-workouts-for-athletes","tag-scapular-stability","tag-serratus","tag-serratus-anterior","tag-serratus-anterior-muscle","tag-serratus-muscle","tag-shoulder-exercise","tag-shoulder-exercises","tag-shoulder-health","tag-shoulder-mobility","tag-shoulder-prehab","tag-shoulder-presses","tag-shoulder-stability","tag-shoulder-training","tag-shoulder-warm-up","tag-shoulder-workout","tag-shoulder-workouts","tag-sports-training","tag-stability-training","tag-the-ultimate-pull-up-program","tag-towel-workout","tag-towel-workouts","tag-train-at-home","tag-train-from-home","tag-ultimate-lower-body-and-core","tag-ultimate-lower-body-and-core-program","tag-warm-up-exercise","tag-weighted-pull-ups","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Top Core Exercises For BETTER Pull-Ups -<\/title>\n<meta name=\"description\" content=\"Here are 5 core exercises that will help you generate tension, maintain the pull-up specific body position, and will therefore improve your ability to excel at pull-ups.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-core-exercises-for-better-pull-ups\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Top Core Exercises For BETTER Pull-Ups -\" \/>\n<meta property=\"og:description\" content=\"Here are 5 core exercises that will help you generate tension, maintain the pull-up specific body position, and will therefore improve your ability to excel at pull-ups.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-core-exercises-for-better-pull-ups\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-09-18T21:51:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-18T22:11:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/05\/IMG_0994.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1284\" \/>\n\t<meta property=\"og:image:height\" content=\"1352\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:site\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Meghan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-core-exercises-for-better-pull-ups\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-core-exercises-for-better-pull-ups\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"5 Top Core Exercises For BETTER Pull-Ups\",\"datePublished\":\"2025-09-18T21:51:42+00:00\",\"dateModified\":\"2025-09-18T22:11:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-core-exercises-for-better-pull-ups\\\/\"},\"wordCount\":1799,\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-core-exercises-for-better-pull-ups\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2025\\\/05\\\/IMG_0994.jpg?fit=1284%2C1352&ssl=1\",\"keywords\":[\"ab training\",\"ab work\",\"ab workout\",\"ab workouts\",\"advanced pull-ups\",\"anti-rotation\",\"anti-rotational exercises\",\"athlete training\",\"athletic training\",\"band assisted pull-ups\",\"Band exercises for back\",\"Band exercises for rotator cuff\",\"Band exercises for scapula\",\"Band exercises for shoulder blades\",\"Band exercises for shoulders\",\"Band workout for back\",\"Band workout for rotator cuff\",\"Band workout for scapula\",\"Band workout for shoulder blades\",\"Band workout for shoulders\",\"banded pull-ups\",\"best ab exercise\",\"Best ab exercises\",\"Best ab workout\",\"Best ab workouts\",\"best core exercise\",\"best core exercise for athletes\",\"best core exercise for pull-ups\",\"best core exercise for runners\",\"Best core exercises\",\"best core exercises for athletes\",\"best core exercises for pull-ups\",\"best core exercises for runners\",\"best core workout\",\"best core workout for athletes\",\"best core workout for pull-ups\",\"best core workout for runners\",\"Best core workouts\",\"best core workouts for athletes\",\"best core workouts for pull-ups\",\"best core workouts for runners\",\"Best exercise for Rotator cuff stability\",\"Best exercise for scapula stability\",\"Best exercise for shoulder mobility\",\"Best exercise for shoulder stability\",\"best exercises for pull-ups\",\"best home pull-up exercise\",\"best home pull-up workout\",\"best home training program\",\"best home workout\",\"best home workout exercise\",\"best home workout exercises\",\"best home workout program\",\"best home workouts\",\"best minimal equipment exercise\",\"best minimal equipment workout\",\"Best oblique exercises\",\"Best oblique workout\",\"best pull-up workout\",\"Best Rotator cuff exercise\",\"Best Rotator cuff exercises\",\"Best Rotator cuff workout\",\"Best Rotator cuff workouts\",\"Best Scapula exercise\",\"Best Scapula exercises\",\"Best Scapula workout\",\"Best Scapula workouts\",\"Best Serratus exercise\",\"Best Serratus exercise for athletes\",\"Best Serratus exercises\",\"Best Serratus exercises for athletes\",\"Best Serratus workout\",\"Best Serratus workout for athletes\",\"Best Serratus workouts\",\"Best Serratus workouts for athletes\",\"Best shoulder exercise\",\"Best shoulder exercises\",\"Best shoulder workout\",\"Best shoulder workouts\",\"body saw\",\"body saws\",\"core exercise\",\"core exercises\",\"core exercises for athletes\",\"core exercises for pull-ups\",\"core exercises for runners\",\"core stability\",\"core strength\",\"core training\",\"core training for athletes\",\"core training for pull-ups\",\"core training for runners\",\"\u2063\u2063core warm-up\",\"core workout\",\"core workout for pull-ups\",\"core workouts\",\"core workouts for athletes\",\"core workouts for runners\",\"core workouts for women\",\"dead bug\",\"Dead bug exercise\",\"Dead bug exercises\",\"Dead bug workout\",\"Dead bug workouts\",\"dead bugs\",\"hollow body\",\"Hollow body exercise\",\"Hollow body exercises\",\"hollow body for pull-ups\",\"hollow body hold\",\"Hollow body workouts\",\"home pull-up workout\",\"home workout\",\"Home workout exercises for back\",\"Home workout exercises for delts\",\"Home workout exercises for shoulders\",\"Home workout for back\",\"Home workout for delts\",\"Home workout for shoulders\",\"home workouts\",\"How to do dead bug\",\"How to do Hollow body\",\"how to do muscle-ups\",\"how to do pull-ups\",\"learn how to do pull-ups\",\"meghan callaway core\",\"meghan callaway pull-up program\",\"meghan callaway pull-ups\",\"minimal equipment\",\"minimal equipment exercise\",\"minimal equipment workout\",\"mobility training\",\"mobility wod\",\"mobility work\",\"mobility workout\",\"muscle-up\",\"muscle-up training\",\"muscle-ups\",\"muscle-ups women\",\"oblique exercises\",\"oblique workouts\",\"outdoor pull-up workout\",\"overhead mobility\",\"pull-up\",\"pull-up advice\",\"pull-up program\",\"pull-up tips\",\"pull-up training\",\"pull-ups\",\"rotator cuff\",\"Rotator cuff exercise\",\"Rotator cuff exercises\",\"Rotator cuff training\",\"Rotator cuff workout\",\"Rotator cuff workouts\",\"running training\",\"running workout\",\"Scapula\",\"Scapula exercise\",\"Scapula exercises\",\"scapula stability\",\"Scapula training\",\"Scapula workout\",\"Scapula workouts\",\"Scapula workouts for athletes\",\"scapular stability\",\"serratus\",\"Serratus anterior\",\"Serratus anterior muscle\",\"Serratus muscle\",\"Shoulder exercise\",\"shoulder exercises\",\"shoulder health\",\"shoulder mobility\",\"shoulder prehab\",\"shoulder presses\",\"shoulder stability\",\"shoulder training\",\"Shoulder warm-up\",\"shoulder workout\",\"Shoulder workouts\",\"sports training\",\"stability training\",\"the ultimate pull-up program\",\"towel workout\",\"towel workouts\",\"train at home\",\"train from home\",\"Ultimate lower body and core\",\"ultimate lower body and core program\",\"warm up exercise\",\"weighted pull-ups\"],\"articleSection\":[\"Band Exercises\",\"Bodyweight Exercises\",\"Core Exercises\",\"Filler Exercises\",\"Home Workouts\",\"Minimal Equipment\",\"Pull-Ups\",\"Serratus Exercises\",\"Shoulder Health\",\"The Ultimate Pull-Up Program\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-core-exercises-for-better-pull-ups\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-core-exercises-for-better-pull-ups\\\/\",\"name\":\"5 Top Core Exercises For BETTER Pull-Ups -\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-core-exercises-for-better-pull-ups\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-core-exercises-for-better-pull-ups\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2025\\\/05\\\/IMG_0994.jpg?fit=1284%2C1352&ssl=1\",\"datePublished\":\"2025-09-18T21:51:42+00:00\",\"dateModified\":\"2025-09-18T22:11:48+00:00\",\"description\":\"Here are 5 core exercises that will help you generate tension, maintain the pull-up specific body position, and will therefore improve your ability to excel at pull-ups.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-core-exercises-for-better-pull-ups\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-core-exercises-for-better-pull-ups\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-core-exercises-for-better-pull-ups\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2025\\\/05\\\/IMG_0994.jpg?fit=1284%2C1352&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2025\\\/05\\\/IMG_0994.jpg?fit=1284%2C1352&ssl=1\",\"width\":1284,\"height\":1352},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-top-core-exercises-for-better-pull-ups\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 Top Core Exercises For BETTER Pull-Ups\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"name\":\"Meghan Callaway\",\"description\":\"Achieve Your Goals | MC Fitness \",\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\",\"name\":\"MC Fitness\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"contentUrl\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"width\":653,\"height\":347,\"caption\":\"MC Fitness\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/meghancallawayfitness\\\/\",\"https:\\\/\\\/x.com\\\/fitfaststrong\",\"https:\\\/\\\/www.instagram.com\\\/meghancallaway\\\/\",\"https:\\\/\\\/www.pinterest.com\\\/meghancallawayofficial\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/meghanc12\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\",\"name\":\"Meghan\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"caption\":\"Meghan\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"5 Top Core Exercises For BETTER Pull-Ups -","description":"Here are 5 core exercises that will help you generate tension, maintain the pull-up specific body position, and will therefore improve your ability to excel at pull-ups.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-core-exercises-for-better-pull-ups\/","og_locale":"en_US","og_type":"article","og_title":"5 Top Core Exercises For BETTER Pull-Ups -","og_description":"Here are 5 core exercises that will help you generate tension, maintain the pull-up specific body position, and will therefore improve your ability to excel at pull-ups.","og_url":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-core-exercises-for-better-pull-ups\/","og_site_name":"Meghan Callaway","article_publisher":"https:\/\/www.facebook.com\/meghancallawayfitness\/","article_published_time":"2025-09-18T21:51:42+00:00","article_modified_time":"2025-09-18T22:11:48+00:00","og_image":[{"width":1284,"height":1352,"url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/05\/IMG_0994.jpg","type":"image\/jpeg"}],"author":"Meghan","twitter_card":"summary_large_image","twitter_creator":"@fitfaststrong","twitter_site":"@fitfaststrong","twitter_misc":{"Written by":"Meghan","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-core-exercises-for-better-pull-ups\/#article","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-core-exercises-for-better-pull-ups\/"},"author":{"name":"Meghan","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa"},"headline":"5 Top Core Exercises For BETTER Pull-Ups","datePublished":"2025-09-18T21:51:42+00:00","dateModified":"2025-09-18T22:11:48+00:00","mainEntityOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-core-exercises-for-better-pull-ups\/"},"wordCount":1799,"publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-core-exercises-for-better-pull-ups\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/05\/IMG_0994.jpg?fit=1284%2C1352&ssl=1","keywords":["ab training","ab work","ab workout","ab workouts","advanced pull-ups","anti-rotation","anti-rotational exercises","athlete training","athletic training","band assisted pull-ups","Band exercises for back","Band exercises for rotator cuff","Band exercises for scapula","Band exercises for shoulder blades","Band exercises for shoulders","Band workout for back","Band workout for rotator cuff","Band workout for scapula","Band workout for shoulder blades","Band workout for shoulders","banded pull-ups","best ab exercise","Best ab exercises","Best ab workout","Best ab workouts","best core exercise","best core exercise for athletes","best core exercise for pull-ups","best core exercise for runners","Best core exercises","best core exercises for athletes","best core exercises for pull-ups","best core exercises for runners","best core workout","best core workout for athletes","best core workout for pull-ups","best core workout for runners","Best core workouts","best core workouts for athletes","best core workouts for pull-ups","best core workouts for runners","Best exercise for Rotator cuff stability","Best exercise for scapula stability","Best exercise for shoulder mobility","Best exercise for shoulder stability","best exercises for pull-ups","best home pull-up exercise","best home pull-up workout","best home training program","best home workout","best home workout exercise","best home workout exercises","best home workout program","best home workouts","best minimal equipment exercise","best minimal equipment workout","Best oblique exercises","Best oblique workout","best pull-up workout","Best Rotator cuff exercise","Best Rotator cuff exercises","Best Rotator cuff workout","Best Rotator cuff workouts","Best Scapula exercise","Best Scapula exercises","Best Scapula workout","Best Scapula workouts","Best Serratus exercise","Best Serratus exercise for athletes","Best Serratus exercises","Best Serratus exercises for athletes","Best Serratus workout","Best Serratus workout for athletes","Best Serratus workouts","Best Serratus workouts for athletes","Best shoulder exercise","Best shoulder exercises","Best shoulder workout","Best shoulder workouts","body saw","body saws","core exercise","core exercises","core exercises for athletes","core exercises for pull-ups","core exercises for runners","core stability","core strength","core training","core training for athletes","core training for pull-ups","core training for runners","\u2063\u2063core warm-up","core workout","core workout for pull-ups","core workouts","core workouts for athletes","core workouts for runners","core workouts for women","dead bug","Dead bug exercise","Dead bug exercises","Dead bug workout","Dead bug workouts","dead bugs","hollow body","Hollow body exercise","Hollow body exercises","hollow body for pull-ups","hollow body hold","Hollow body workouts","home pull-up workout","home workout","Home workout exercises for back","Home workout exercises for delts","Home workout exercises for shoulders","Home workout for back","Home workout for delts","Home workout for shoulders","home workouts","How to do dead bug","How to do Hollow body","how to do muscle-ups","how to do pull-ups","learn how to do pull-ups","meghan callaway core","meghan callaway pull-up program","meghan callaway pull-ups","minimal equipment","minimal equipment exercise","minimal equipment workout","mobility training","mobility wod","mobility work","mobility workout","muscle-up","muscle-up training","muscle-ups","muscle-ups women","oblique exercises","oblique workouts","outdoor pull-up workout","overhead mobility","pull-up","pull-up advice","pull-up program","pull-up tips","pull-up training","pull-ups","rotator cuff","Rotator cuff exercise","Rotator cuff exercises","Rotator cuff training","Rotator cuff workout","Rotator cuff workouts","running training","running workout","Scapula","Scapula exercise","Scapula exercises","scapula stability","Scapula training","Scapula workout","Scapula workouts","Scapula workouts for athletes","scapular stability","serratus","Serratus anterior","Serratus anterior muscle","Serratus muscle","Shoulder exercise","shoulder exercises","shoulder health","shoulder mobility","shoulder prehab","shoulder presses","shoulder stability","shoulder training","Shoulder warm-up","shoulder workout","Shoulder workouts","sports training","stability training","the ultimate pull-up program","towel workout","towel workouts","train at home","train from home","Ultimate lower body and core","ultimate lower body and core program","warm up exercise","weighted pull-ups"],"articleSection":["Band Exercises","Bodyweight Exercises","Core Exercises","Filler Exercises","Home Workouts","Minimal Equipment","Pull-Ups","Serratus Exercises","Shoulder Health","The Ultimate Pull-Up Program"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-core-exercises-for-better-pull-ups\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-core-exercises-for-better-pull-ups\/","name":"5 Top Core Exercises For BETTER Pull-Ups -","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-core-exercises-for-better-pull-ups\/#primaryimage"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-core-exercises-for-better-pull-ups\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/05\/IMG_0994.jpg?fit=1284%2C1352&ssl=1","datePublished":"2025-09-18T21:51:42+00:00","dateModified":"2025-09-18T22:11:48+00:00","description":"Here are 5 core exercises that will help you generate tension, maintain the pull-up specific body position, and will therefore improve your ability to excel at pull-ups.","breadcrumb":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-core-exercises-for-better-pull-ups\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/meghancallawayfitness.com\/my-blog\/5-top-core-exercises-for-better-pull-ups\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-core-exercises-for-better-pull-ups\/#primaryimage","url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/05\/IMG_0994.jpg?fit=1284%2C1352&ssl=1","contentUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/05\/IMG_0994.jpg?fit=1284%2C1352&ssl=1","width":1284,"height":1352},{"@type":"BreadcrumbList","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-core-exercises-for-better-pull-ups\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/meghancallawayfitness.com\/my-blog\/"},{"@type":"ListItem","position":2,"name":"5 Top Core Exercises For BETTER Pull-Ups"}]},{"@type":"WebSite","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","name":"Meghan Callaway","description":"Achieve Your Goals | MC Fitness ","publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/meghancallawayfitness.com\/my-blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization","name":"MC Fitness","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","contentUrl":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","width":653,"height":347,"caption":"MC Fitness"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/meghancallawayfitness\/","https:\/\/x.com\/fitfaststrong","https:\/\/www.instagram.com\/meghancallaway\/","https:\/\/www.pinterest.com\/meghancallawayofficial\/","https:\/\/www.youtube.com\/user\/meghanc12"]},{"@type":"Person","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa","name":"Meghan","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","caption":"Meghan"}}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/05\/IMG_0994.jpg?fit=1284%2C1352&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/12664","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/comments?post=12664"}],"version-history":[{"count":5,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/12664\/revisions"}],"predecessor-version":[{"id":12680,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/12664\/revisions\/12680"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media\/12470"}],"wp:attachment":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media?parent=12664"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/categories?post=12664"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/tags?post=12664"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}