{"id":9397,"date":"2022-06-27T18:08:43","date_gmt":"2022-06-27T18:08:43","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=9397"},"modified":"2024-07-01T16:52:58","modified_gmt":"2024-07-01T16:52:58","slug":"struggling-with-pull-ups-try-these-5-innovative-exercises","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/struggling-with-pull-ups-try-these-5-innovative-exercises\/","title":{"rendered":"5 Innovative Exercises For Improving Your Pull-Ups"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Pull-ups are an empowering, effective, and exciting exercise to do! While pull-ups are challenging for people of all genders, ages, and backgrounds, achieving one or many consecutive pull-ups is a realistic goal for MANY!&nbsp;<\/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 I recently shared 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\">Also, here are <strong><a href=\"https:\/\/meghancallawayfitness.com\/my-blog\/learn-pull-ups-with-these-8-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">8 more &#8220;traditional&#8221; exercises that will improve your ability to do pull-ups<\/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-background\" style=\"background-color:#e4e4e4\">If pull-ups are a goal of yours, here are 5 innovative exercises you need to do! Even if you have no desire to do pull-ups, all of these exercises will still be beneficial to do. <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Prone Band Resisted Bodyweight Pull-Ups<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">Do you want to practice pull-ups but don\u2019t have access to a bar? Or do you already do pull-ups and want an additional exercise to add to your arsenal? If so, look no further\u2026 This exercise strengthens the \u201cpull-up\u201d muscles, and improves shoulder and scapular controlled mobility. \u2063\u2063\u2063 <\/p>\n\n\n\n<p class=\"has-text-align-left\">Make sure you can do this properly with bodyweight only BEFORE you add resistance. This exercise is so much tougher than you\u2019d expect!<\/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=\"Prone Band Resisted Bodyweight Pull-Ups\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/0bXfnmv9MsY?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=\"\">Fasten a resistance band around a secure surface, and loop the band around your ankles. Or you may do what I did, and may secure the band by putting one end under a closed door. There should be resistance in the band for 100% of the exercise.\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Lie on a towel on the floor, and in a prone position. Set your body so it is in a straight line from the top\/back of your head to heels, tuck your chin, and keep your neck in a neutral position. \u2063\u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place your hands on the floor. \u2063\u2063 \u2063In the starting position, your arms should be fully extended, and in an overhead position.\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), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now draw your shoulder blades in towards your spine and down towards the opposite hip, simultaneously drive your elbows in towards your sides and down towards your feet, and pull your body forward. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you reach the end position (resembles the top position of a pull-up), your elbows should be at approximately a 45 degree angle with your torso, and you should really feel your lats and the muscles around your shoulder blades working. \u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Gain a moment of control, then perform the reverse movements and press your body backwards so your arms return to an overhead and fully extended position. When you do so, your shoulder blades should spread apart from your spine, move away from the opposite hip, and move around your ribcage.\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">During the pulling component, do not allow your shoulders to shrug towards your ears, or shoulder blades to elevate. Keep your shoulder blades down\/depressed. \u2063MANY people make this mistake here, and during regular pull-ups. \u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u2063 <\/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 contract your glutes and quadriceps. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Exhale after you\u2019ve initiated the pull and as your body is traveling towards the \u201ctop\u201d position.<\/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.<\/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) Band Resisted Psoas Marches + Isometric Wall Press<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability, and shoulder and scapular stability.\u2063 Bonus, you will also strengthen your hip flexors. <\/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=\"Band Resisted Psoas Marches + Isometric Wall Press\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/vP9Mekhusu0?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 a resistance band around your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor, and so your head is relatively close to a wall\/other surface. Figure out what distance works and feels best for you. Your head, torso and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Bend your elbows and press your hands backwards into the wall. Do not allow your elbows to flare out. Maintain this pressure against the wall for the duration of the exercise. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">On one side, use your hip flexors and bring your knee and thigh in towards your body. For the duration of the exercise, keep your knee and thigh relatively close to your body. At the very least, your thigh should remain in a vertical position. Do not allow your leg to get pulled forward. <\/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 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=\"\">Slowly press against the band with your foot, extend your knee and lower your leg 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=\"\">Gain a moment of control, and then return your leg to the starting position. You may perform all reps on one side before switching sides (what I am doing, or you may alternate sides, which is easier). <\/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=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor.<\/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 5-10 reps per side. <\/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) Single Arm Plank + Single Arm Banded Row<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility (and stability on the planted side).<\/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=\"Single Arm Plank + Single Arm Banded Row\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/qHt0il6A_ms?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 plank position. Your body should be in a straight line from your head to heels. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Grab onto a band or cable. There should be resistance for 100% of the exercise. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">On the planted side, your hand can be directly below, or ahead of your shoulder (like what I&#8217;m doing). Do what works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Spread your fingers, and pretend you are suctioning or screwing your hand and fingers to the floor.<\/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), tuck your ribs towards your hips\/think about wrinkling the front of your shirt, and squeeze your glutes.\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Perform a single arm row. Do not allow your elbow to flare out.\u2063\u2063 \u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Return to the starting position with control. Your shoulder blade should perform the reverse movements as it did during the rowing component. Think about moving your shoulder blade away from your spine, around your ribcage, and away from your opposite hip. 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 floor\/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, do not allow your shoulders to shrug towards your ears, or shoulder blade on the planted side to elevate.  <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your body should remain in a plank position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or 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=\"\">In 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 6-12 reps per side. <\/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-full is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"657\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=750%2C657&#038;ssl=1\" alt=\"\" class=\"wp-image-7449\" style=\"aspect-ratio:4\/3;object-fit:contain;width:563px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=300%2C263&amp;ssl=1 300w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/a><\/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:#d1d1d1\"><strong>SAVE $37 &#8211;<\/strong> Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Lower Body And Core Program<\/em> 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\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) Single Arm Floor Presses + Posterior Band Resistance<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the rotator cuff muscles, particularly the subscapularis. The subscapularis is the biggest and strongest rotator cuff muscle. It is responsible for the internal rotation and adduction of the humerus, and stabilizes the shoulder.<\/p>\n\n\n\n<p class=\"\">If you don&#8217;t have a kettlebell, you may also use a dumbbell.<\/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=\"Single Arm Floor Presses + Posterior Band Resistance\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/A-UhFY6ErWE?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\">\u2063\u2063\u2063\u2063\u2063\u2063<strong>Coaching Tips: \u2063\u2063\u2063\u2063\u2063<\/strong> \u2063<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Attach a band so it\u2019s behind you, and hold the band in your hand (or loop it around your wrist). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In the same hand, hold a kettlebell in a regular position (or dumbbell). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor, and bend your knees. Your head, torso, and hips should be in a stacked position. \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), and brace your core (360 degree brace).\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063Now perform a single arm press. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Gain a moment of control when you are in the top position, and then return the kettlebell to the starting position with control. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063In the bottom position, do not allow your elbow to flare out. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate. \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 position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate. \u2063\u2063\u2063\u2063\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, keep your core muscles braced (360 degree brace), and squeeze your glutes.\u2063 <\/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 per side. <\/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) Strap Inverted Rows <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise, which strengthens the muscles in the mid and upper back, improves shoulder and scapular controlled mobility, and grip, has a great carryover to pull-ups. Even if you can already perform pull-ups with ease, this exercise is still beneficial to do.\u2063 \u2063<\/p>\n\n\n\n<p class=\"has-text-align-left\">As you can see, I am holding onto the straps versus using the rings. This is more taxing in terms of grip. Aside from this, the same key points in form apply to regular inverted rows. <\/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=\"Inverted Rows (using straps)\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/ycJ739x-ioQ?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=\"\">Set your grip so your palms are facing away from you (pronated) or are in a neutral position, and are slightly greater than shoulder width apart, but figure out what hand width works and feels best for you.\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Set your body so it is in a relatively straight line from the top\/back of your head to hips (or heels). \u2063As I am intentionally doing more of a vertical pulling movement here, I am keeping my knees bent.  \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), and squeeze your glutes.\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Perform an inverted row. Initiate the movement by using the muscles in your mid and upper back and draw your shoulder blades in towards your spine and down towards your opposite hip. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not initiate the movement with your arms, and do not use momentum. \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063In the top position, do not allow your elbows to flare out. They should remain at approximately a 45 degree angle with your torso.\u2063 \u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Return to the starting position with control. Your shoulder blades should perform the reverse movements as they did during the rowing component. Think about moving your shoulder blades away from your spine, around your ribcage, and away from your opposite hip. Do not keep them pinned.\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063In the starting position, your elbows should be close to fully extended, but not hyperextended. \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 position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.\u2063 \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Exhale after you have initiated the row and are approaching the top position; you may inhale and \u201creset\u201d as you are descending, or you may do a full reset when you are in the starting position. 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 8-15 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=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=1024%2C1024&#038;ssl=1\" alt=\"\" class=\"wp-image-10153\" style=\"aspect-ratio:4\/3;object-fit:contain;width:550px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=1536%2C1536&amp;ssl=1 1536w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?w=2048&amp;ssl=1 2048w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=1180%2C1180&amp;ssl=1 1180w\" 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-luminous-vivid-amber-background-color has-background has-medium-font-size\"><strong>SAVE $37 &#8211;<\/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-51ed15db5e818bfdade1595edcb95a88\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/hip-flexor-pull-up-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pull-ups are an empowering, effective, and exciting exercise to do! While pull-ups are challenging for people of all genders, ages, and backgrounds, achieving one or many consecutive pull-ups is a realistic goal for MANY!&nbsp; If you missed it, check out this article I recently shared where I give 3 of my go-to coaching cues for better pull-ups. Also, here are 8 more &#8220;traditional&#8221; exercises that will improve your ability to do pull-ups. If pull-ups are a goal of yours, here are 5 innovative exercises you need to do! Even if you have no desire to do pull-ups, all of these exercises will still be beneficial to do. #1) Prone Band Resisted Bodyweight Pull-Ups Do you want to practice pull-ups but don\u2019t have access to a bar? Or do you already do pull-ups and want an additional exercise to add to your arsenal? If so, look no further\u2026 This exercise strengthens the \u201cpull-up\u201d muscles, and improves shoulder and scapular controlled mobility. \u2063\u2063\u2063 Make sure you can do this properly with bodyweight only BEFORE you add resistance. This exercise is so much tougher than you\u2019d expect! Coaching Tips: Do 2-3 sets of 6-12 reps. #2) Band Resisted Psoas Marches + Isometric Wall Press This exercise improves lumbo-pelvic stability, and shoulder and scapular stability.\u2063 Bonus, you will also strengthen your hip flexors. Coaching Tips: Do 2-3 sets of 5-10 reps per side. #3) Single Arm Plank + Single Arm Banded Row This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility (and stability on the planted side). Coaching Tips: Do 2-3 sets of 6-12 reps per side. SAVE $37 &#8211; Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Lower Body And Core Program for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE #4) Single Arm Floor Presses + Posterior Band Resistance This exercise strengthens the rotator cuff muscles, particularly the subscapularis. The subscapularis is the biggest and strongest rotator cuff muscle. It is responsible for the internal rotation and adduction of the humerus, and stabilizes the shoulder. If you don&#8217;t have a kettlebell, you may also use a dumbbell. \u2063\u2063\u2063\u2063\u2063\u2063Coaching Tips: \u2063\u2063\u2063\u2063\u2063 \u2063 Do 2-3 sets of 10-15 reps per side. #5) Strap Inverted Rows This exercise, which strengthens the muscles in the mid and upper back, improves shoulder and scapular controlled mobility, and grip, has a great carryover to pull-ups. Even if you can already perform pull-ups with ease, this exercise is still beneficial to do.\u2063 \u2063 As you can see, I am holding onto the straps versus using the rings. This is more taxing in terms of grip. Aside from this, the same key points in form apply to regular inverted rows. Coaching Tips: Do 2-3 sets of 8-15 reps. SAVE $37 &#8211; 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<\/p>\n","protected":false},"author":1,"featured_media":9408,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,18,22,576,225,759,851,588,592,11,87,23,24],"tags":[182,802,840,425,612,878,875,500,811,1130,1136,1000,1001,1284,1049,1047,1178,1135,1002,1003,1285,1050,1048,1179,1128,526,868,870,871,525,877,897,965,869,896,972,895,527,885,968,964,867,887,969,966,1276,1036,1026,1025,1530,1355,985,1015,1008,984,1014,1007,986,1016,1009,987,1017,1010,1127,1125,958,960,891,957,959,890,956,955,882,886,981,1011,1005,980,982,1012,971,983,1013,1006,1531,1275,1274,1272,1273,1035,1034,1032,1033,1024,1023,1021,1022,1357,859,183,874,1527,881,271,860,173,880,1526,872,883,516,1528,237,884,876,396,607,1354,1356,608,448,686,979,568,977,337,988,990,569,978,989,991,570,1004,1529,676,479,1134,1283,999,997,1046,1133,1282,998,996,1045,667,1122,973,974,208,233,1126,272,43,39,635,961,954,496,495,1131,494,290,879,1532,469,566,563,334,992,994,975,976,993,995,1124,114,1123,195,41,554,776,1271,1270,1269,1268,1267,443,754,1018,1031,1030,333,1029,1028,1027,1044,514,1020,317,172,470,331,298,467,1037,845,1019,747,437,35,1110,682,671,670,873,818,1132,1129],"class_list":["post-9397","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-grip-training","category-hip-flexors","category-home-workouts","category-kettlebell-exercises","category-minimal-equipment","category-pull-ups","category-pulling-movement","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-hip-flexors","tag-band-exercises-for-psoas","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-hip-flexors","tag-band-workout-for-psoas","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-grip-strength-exercise","tag-best-hip-flexor-exercise","tag-best-hip-flexor-exercise-for-athletes","tag-best-hip-flexor-exercise-for-runners","tag-best-hip-flexor-exercises","tag-best-hip-flexor-exercises-for-athletes","tag-best-hip-flexor-exercises-for-runners","tag-best-hip-flexor-workout","tag-best-hip-flexor-workout-for-athletes","tag-best-hip-flexor-workout-for-runners","tag-best-hip-flexor-workouts","tag-best-hip-flexor-workouts-for-athletes","tag-best-hip-flexor-workouts-for-runners","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-psoas-exercise","tag-best-psoas-exercise-for-athletes","tag-best-psoas-exercise-for-runners","tag-best-psoas-exercises","tag-best-psoas-workout","tag-best-psoas-workout-for-athletes","tag-best-psoas-workout-for-runners","tag-best-psoas-workouts","tag-best-psoas-workouts-for-athletes","tag-best-psoas-workouts-for-runners","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-shoulder-exercise","tag-best-shoulder-exercises","tag-best-shoulder-workout","tag-best-shoulder-workouts","tag-bottoms-up-kettlebell-hold","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-grip-strength","tag-grip-strength-exercise","tag-grip-strength-workout","tag-grip-strengthening","tag-grip-training","tag-gymnastics-training","tag-gymnastics-wod","tag-hip-flexor-exercise","tag-hip-flexor-exercises","tag-hip-flexor-marches","tag-hip-flexor-training-for-athletes","tag-hip-flexor-training-for-runners","tag-hip-flexor-workout","tag-hip-flexor-workouts","tag-hip-flexor-workouts-for-athletes","tag-hip-flexor-workouts-for-runners","tag-hip-prehab","tag-hip-warmup","tag-hollow-body-for-pull-ups","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-hip-flexors","tag-home-workout-exercises-for-psoas","tag-home-workout-exercises-for-shoulders","tag-home-workout-for-back","tag-home-workout-for-delts","tag-home-workout-for-hip-flexors","tag-home-workout-for-psoas","tag-home-workout-for-shoulders","tag-home-workouts","tag-how-to-do-pull-ups","tag-how-to-strengthen-the-hip-flexors","tag-how-to-strengthen-the-psoas","tag-kettlebell-training","tag-kettlebell-workouts","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-oblique-exercises","tag-oblique-workouts","tag-outdoor-pull-up-workout","tag-overhead-mobility","tag-psoas-exercise","tag-psoas-exercises","tag-psoas-marches","tag-psoas-training-for-athletes","tag-psoas-training-for-runners","tag-psoas-workout","tag-psoas-workouts","tag-psoas-workouts-for-athletes","tag-psoas-workouts-for-runners","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-shoulder-exercise","tag-shoulder-exercises","tag-shoulder-health","tag-shoulder-mobility","tag-shoulder-prehab","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 v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Innovative Exercises For Improving Your Pull-Ups -<\/title>\n<meta name=\"description\" content=\"If pull-ups are a goal of yours, here are 5 exercises you need to do! Even if you have no desire to do pull-ups, all of these exercises will still be beneficial to do.\" \/>\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\/struggling-with-pull-ups-try-these-5-innovative-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Innovative Exercises For Improving Your Pull-Ups -\" \/>\n<meta property=\"og:description\" content=\"If pull-ups are a goal of yours, here are 5 exercises you need to do! Even if you have no desire to do pull-ups, all of these exercises will still be beneficial to do.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/struggling-with-pull-ups-try-these-5-innovative-exercises\/\" \/>\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=\"2022-06-27T18:08:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-01T16:52:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/06\/IMG_2916.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"549\" \/>\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=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/struggling-with-pull-ups-try-these-5-innovative-exercises\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/struggling-with-pull-ups-try-these-5-innovative-exercises\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"5 Innovative Exercises For Improving Your Pull-Ups\",\"datePublished\":\"2022-06-27T18:08:43+00:00\",\"dateModified\":\"2024-07-01T16:52:58+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/struggling-with-pull-ups-try-these-5-innovative-exercises\\\/\"},\"wordCount\":2016,\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/struggling-with-pull-ups-try-these-5-innovative-exercises\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2022\\\/06\\\/IMG_2916.jpg?fit=750%2C549&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 hip flexors\",\"Band exercises for psoas\",\"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 hip flexors\",\"Band workout for psoas\",\"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 grip strength exercise\",\"best hip flexor exercise\",\"best hip flexor exercise for athletes\",\"best hip flexor exercise for runners\",\"best hip flexor exercises\",\"best hip flexor exercises for athletes\",\"best hip flexor exercises for runners\",\"best hip flexor workout\",\"best hip flexor workout for athletes\",\"best hip flexor workout for runners\",\"best hip flexor workouts\",\"best hip flexor workouts for athletes\",\"best hip flexor workouts for runners\",\"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 psoas exercise\",\"best psoas exercise for athletes\",\"best psoas exercise for runners\",\"best psoas exercises\",\"best psoas workout\",\"best psoas workout for athletes\",\"best psoas workout for runners\",\"best psoas workouts\",\"best psoas workouts for athletes\",\"best psoas workouts for runners\",\"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 shoulder exercise\",\"Best shoulder exercises\",\"Best shoulder workout\",\"Best shoulder workouts\",\"bottoms-up kettlebell hold\",\"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\",\"grip strength\",\"grip strength exercise\",\"grip strength workout\",\"grip strengthening\",\"grip training\",\"gymnastics training\",\"gymnastics WOD\",\"hip flexor exercise\",\"hip flexor exercises\",\"hip flexor marches\",\"hip flexor training for athletes\",\"hip flexor training for runners\",\"hip flexor workout\",\"hip flexor workouts\",\"hip flexor workouts for athletes\",\"hip flexor workouts for runners\",\"hip prehab\",\"Hip warmup\",\"hollow body for pull-ups\",\"home pull-up workout\",\"home workout\",\"Home workout exercises for back\",\"Home workout exercises for delts\",\"Home workout exercises for hip flexors\",\"Home workout exercises for psoas\",\"Home workout exercises for shoulders\",\"Home workout for back\",\"Home workout for delts\",\"Home workout for hip flexors\",\"Home workout for psoas\",\"Home workout for shoulders\",\"home workouts\",\"how to do pull-ups\",\"how to strengthen the hip flexors\",\"how to strengthen the psoas\",\"kettlebell training\",\"kettlebell workouts\",\"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\",\"oblique exercises\",\"oblique workouts\",\"outdoor pull-up workout\",\"overhead mobility\",\"psoas exercise\",\"psoas exercises\",\"psoas marches\",\"psoas training for athletes\",\"psoas training for runners\",\"psoas workout\",\"psoas workouts\",\"psoas workouts for athletes\",\"psoas workouts for runners\",\"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\",\"Shoulder exercise\",\"shoulder exercises\",\"shoulder health\",\"shoulder mobility\",\"shoulder prehab\",\"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\",\"Grip Training\",\"Hip Flexor Exercises\",\"Home Workouts\",\"Kettlebell Exercises\",\"Minimal Equipment\",\"Pull-Ups\",\"Pulling Exercises\",\"Shoulder Health\",\"The Ultimate Pull-Up Program\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/struggling-with-pull-ups-try-these-5-innovative-exercises\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/struggling-with-pull-ups-try-these-5-innovative-exercises\\\/\",\"name\":\"5 Innovative Exercises For Improving Your Pull-Ups -\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/struggling-with-pull-ups-try-these-5-innovative-exercises\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/struggling-with-pull-ups-try-these-5-innovative-exercises\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2022\\\/06\\\/IMG_2916.jpg?fit=750%2C549&ssl=1\",\"datePublished\":\"2022-06-27T18:08:43+00:00\",\"dateModified\":\"2024-07-01T16:52:58+00:00\",\"description\":\"If pull-ups are a goal of yours, here are 5 exercises you need to do! Even if you have no desire to do pull-ups, all of these exercises will still be beneficial to do.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/struggling-with-pull-ups-try-these-5-innovative-exercises\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/struggling-with-pull-ups-try-these-5-innovative-exercises\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/struggling-with-pull-ups-try-these-5-innovative-exercises\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2022\\\/06\\\/IMG_2916.jpg?fit=750%2C549&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2022\\\/06\\\/IMG_2916.jpg?fit=750%2C549&ssl=1\",\"width\":750,\"height\":549},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/struggling-with-pull-ups-try-these-5-innovative-exercises\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 Innovative Exercises For Improving Your 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 Innovative Exercises For Improving Your Pull-Ups -","description":"If pull-ups are a goal of yours, here are 5 exercises you need to do! Even if you have no desire to do pull-ups, all of these exercises will still be beneficial to do.","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\/struggling-with-pull-ups-try-these-5-innovative-exercises\/","og_locale":"en_US","og_type":"article","og_title":"5 Innovative Exercises For Improving Your Pull-Ups -","og_description":"If pull-ups are a goal of yours, here are 5 exercises you need to do! Even if you have no desire to do pull-ups, all of these exercises will still be beneficial to do.","og_url":"https:\/\/meghancallawayfitness.com\/my-blog\/struggling-with-pull-ups-try-these-5-innovative-exercises\/","og_site_name":"Meghan Callaway","article_publisher":"https:\/\/www.facebook.com\/meghancallawayfitness\/","article_published_time":"2022-06-27T18:08:43+00:00","article_modified_time":"2024-07-01T16:52:58+00:00","og_image":[{"width":750,"height":549,"url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/06\/IMG_2916.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":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/struggling-with-pull-ups-try-these-5-innovative-exercises\/#article","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/struggling-with-pull-ups-try-these-5-innovative-exercises\/"},"author":{"name":"Meghan","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa"},"headline":"5 Innovative Exercises For Improving Your Pull-Ups","datePublished":"2022-06-27T18:08:43+00:00","dateModified":"2024-07-01T16:52:58+00:00","mainEntityOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/struggling-with-pull-ups-try-these-5-innovative-exercises\/"},"wordCount":2016,"publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/struggling-with-pull-ups-try-these-5-innovative-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/06\/IMG_2916.jpg?fit=750%2C549&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 hip flexors","Band exercises for psoas","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 hip flexors","Band workout for psoas","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 grip strength exercise","best hip flexor exercise","best hip flexor exercise for athletes","best hip flexor exercise for runners","best hip flexor exercises","best hip flexor exercises for athletes","best hip flexor exercises for runners","best hip flexor workout","best hip flexor workout for athletes","best hip flexor workout for runners","best hip flexor workouts","best hip flexor workouts for athletes","best hip flexor workouts for runners","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 psoas exercise","best psoas exercise for athletes","best psoas exercise for runners","best psoas exercises","best psoas workout","best psoas workout for athletes","best psoas workout for runners","best psoas workouts","best psoas workouts for athletes","best psoas workouts for runners","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 shoulder exercise","Best shoulder exercises","Best shoulder workout","Best shoulder workouts","bottoms-up kettlebell hold","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","grip strength","grip strength exercise","grip strength workout","grip strengthening","grip training","gymnastics training","gymnastics WOD","hip flexor exercise","hip flexor exercises","hip flexor marches","hip flexor training for athletes","hip flexor training for runners","hip flexor workout","hip flexor workouts","hip flexor workouts for athletes","hip flexor workouts for runners","hip prehab","Hip warmup","hollow body for pull-ups","home pull-up workout","home workout","Home workout exercises for back","Home workout exercises for delts","Home workout exercises for hip flexors","Home workout exercises for psoas","Home workout exercises for shoulders","Home workout for back","Home workout for delts","Home workout for hip flexors","Home workout for psoas","Home workout for shoulders","home workouts","how to do pull-ups","how to strengthen the hip flexors","how to strengthen the psoas","kettlebell training","kettlebell workouts","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","oblique exercises","oblique workouts","outdoor pull-up workout","overhead mobility","psoas exercise","psoas exercises","psoas marches","psoas training for athletes","psoas training for runners","psoas workout","psoas workouts","psoas workouts for athletes","psoas workouts for runners","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","Shoulder exercise","shoulder exercises","shoulder health","shoulder mobility","shoulder prehab","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","Grip Training","Hip Flexor Exercises","Home Workouts","Kettlebell Exercises","Minimal Equipment","Pull-Ups","Pulling Exercises","Shoulder Health","The Ultimate Pull-Up Program"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/struggling-with-pull-ups-try-these-5-innovative-exercises\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/struggling-with-pull-ups-try-these-5-innovative-exercises\/","name":"5 Innovative Exercises For Improving Your Pull-Ups -","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/struggling-with-pull-ups-try-these-5-innovative-exercises\/#primaryimage"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/struggling-with-pull-ups-try-these-5-innovative-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/06\/IMG_2916.jpg?fit=750%2C549&ssl=1","datePublished":"2022-06-27T18:08:43+00:00","dateModified":"2024-07-01T16:52:58+00:00","description":"If pull-ups are a goal of yours, here are 5 exercises you need to do! Even if you have no desire to do pull-ups, all of these exercises will still be beneficial to do.","breadcrumb":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/struggling-with-pull-ups-try-these-5-innovative-exercises\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/meghancallawayfitness.com\/my-blog\/struggling-with-pull-ups-try-these-5-innovative-exercises\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/struggling-with-pull-ups-try-these-5-innovative-exercises\/#primaryimage","url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/06\/IMG_2916.jpg?fit=750%2C549&ssl=1","contentUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/06\/IMG_2916.jpg?fit=750%2C549&ssl=1","width":750,"height":549},{"@type":"BreadcrumbList","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/struggling-with-pull-ups-try-these-5-innovative-exercises\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/meghancallawayfitness.com\/my-blog\/"},{"@type":"ListItem","position":2,"name":"5 Innovative Exercises For Improving Your 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\/2022\/06\/IMG_2916.jpg?fit=750%2C549&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/9397","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=9397"}],"version-history":[{"count":5,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/9397\/revisions"}],"predecessor-version":[{"id":11797,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/9397\/revisions\/11797"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media\/9408"}],"wp:attachment":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media?parent=9397"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/categories?post=9397"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/tags?post=9397"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}