How This Exercise Will Transform Your Body!

PULL UPS!!! – I love love LOVE them!

Yep that’s right, one of the hardest moves to do in training! Pull-ups are a compound movement and if you want to
drop body fat, build strength and muscle definition in your upper body, shoulders and arms- then you should be including them in your workouts!

Over the years at The Evolution Project, Camberley I have coached a lot of men and women of all sizes and ages to achieve pull-ups! I believe anyone can master this move and when you do, it is hugely rewarding and satisfying!

What most people do not fully realise, is the benefits from
 achieving such a tough move! Look at a body of a gymnast, their physique, 
strength and definition is incredible and the majority of them do a lot of


Pull-ups help increase the intensity of a workout, which aid in fat loss

Increase muscle definition

Increase strength in your back, arms and your grip

When performed correctly, they help aid your posture and flexibility

If you want to move from Rows or TRX pull-ups to Bar Pull-ups but are having trouble mastering the exercise, negative pull-ups are 
the best way to start to build strength and muscle to help you!

Negative Pull-ups – Jump up or use a box to bring you to the top of the pull-up bar. Maintain good form and slowly control your descent for 10 seconds on the 
way down until your arms are straight. Repeat 6-8 times. When you can control your descent for 20 seconds, you should be able 
to try 1 full pull-up.

If you are not already doing so, start
 introducing pull-ups into your workouts on a regular basis! To further your training and increase your results, contact us for access to The Evolution Project where we can take your journey to the next level!


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About the Author Gemma Marie Llewellyn

I am the Head Coach and Nutritional Specialist at Evo. I have a huge determination and focus to help empower men and women in fitness and to encourage us to support and champion each other. I have always been extremely passionate about fitness and helping others so being a trainer was the most natural step for me to take. I dedicate my time training people using the best functional skills and tools that give them the body and confidence they have been searching for. To me, good nutrition is not something you have to do, it is what your body deserves in order for you to live life fully energised and uplifted. It is important to me to educate clients in healthy sustainable eating. Well-being is of the body, health and mind and I help develop clients in all areas. I believe that with the right direction this lifestyle is fun and the benefits – unbelievably rewarding!