There are many occasions to come across this exercise in various different environments. The strength developed from mastering a pull up can be applied across a broad continuum, for example an actor of an action film who is training for the next scene, to the gymnast competing for an Olympic medal. The pull up is also a must of functional training because developing the posterior strength is often neglected my many people. Also few other exercises besides this allow you to train so many muscles at once, which quickly increases the energy expenditure of those who practice it.
Strength does not come from winning. Arnold Schwarzenegger
All the secrets of pull ups
For those who are not aware of it, calisthenics is a training method related to gymnastics, with which it shares some exercises, the attention to correct execution of movements, essential to train constantly without incurring in physical injury’
Broad pull ups, strict pull ups
What's different from the other pull ups variants?
The rules of perfect pull up
The basic rule is that to consider a pull up performed correctly is as follows:
- Starting position: the arms are completely outstretched, the body is in Hollow position, i.e. still with the core active and the legs straight.
- Arrival position: Here, depending on the type of pull up that we want to go to perform we can give different arrival positions if we usually distinguish two types, chin above the bar or chest at the bar.
Taking care of the details of the pull up
- Central position: When lifting, don't just focus on the action of your arms, imagine lowering your shoulder blades and pushing your elbows back. The dorsal muscles will be activated more and the shoulders will be kept in their correct position during the movement, following what physiologists call scapular rhythm.
- Final position: Once you have passed the bar with your chin, do not stop maintaining tension. Maintain the tension of the core and slowly return to the starting position completing the movement in reverse. A sudden pull could cause an injury to the rotator cuff.
How many pull ups can you do?
I can't do any pull ups. Now what?
Can't do any pull ups?
- Static Hold: Helping with a bench or chair, assume the final position of the pull up. Stay in position by activating all the muscles necessary for movement for about 20". Recover and repeat the same exercise three times.
- Negative pull up: With the help of a bench, hold on to the bar, jump and stop in the final position of the pull up. From this position, start to descend slowly until you reach the starting position. Try to spend about 5 seconds on the descent.
Make three sets of 5 repetitions.
- Assisted Pull Up: Attach an elastic band to the bar to form a loop. Place one foot in the loop and hang on to the bar. The elastic band will reduce your weight and make it easier to get up on the bar. Make three sets of about 4-5 repetitions.
It is very easy for me to pull up following sufficient training.
- Pull Up with Overload: Add weight, ideal would be a weighted jacket but also a belt with some weight attached to it. Try to make 3 sets of 6 repetitions, if it is still simple, add weight.
- Pull Up Plyometric: Perform an explosive traction so that you leave the grip for a moment once your chin exceeds the bar. If it's still easy for you to try changing your grip once you've left the bar, switch from a prone grip to a supine grip.
- Towel pull up: This exercise is ideal for testing hand grip and arm strength. Put a towel on the bar and grab it with both hands at both ends. Pull up by bringing your elbows close to your body.