Here is the first exercise for improving and developing the strength to do a full body weight pull up.
You will be doing a simple 45 degree row.
This is really easy to perform. You get a TRX band or rope that has handles / loops.
1) Lean back at about a 45 degree angle while holding the the straps.
2) Fully extend your arms and make sure you body is in a plank position, while keeping your shoulders “packed”. Meaning your shoulders are not roled.
3) Dig your heals into the ground and point your toes up, while locking out your knees too.
4) Than you'll just pull yourself up until your elbows are equal with your ribs, followed by a controlled movement back to an extended arm.
5) Keep in mind you want your body to stay “stiff”
6) If you want to get more of a squeeze, than you're going to want to pull and hold it nice and tight past your ribs for 1 to 2 seconds and then come back slowly, having a controlled motion when you do that. This will be the first thing to do when you're trying to work on improving or even getting better at your full body weight pull up.
As you start working on these 45 degree rows, it will get easier and easier, as your strength improves.
Other ways to making that forty-five degree row more challenging is by you putting your feet further out in-front of you at about 60 degrees.
As your feet go further out, you'll be able to actually do that full pull up.
If you have any questions, comment below.
Let me know what I can do to help you out and then stay tuned for my next video on improving your pull ups.