This article describes 23 options for pull-ups. Eight of them designed for those who are not strong enough for traditional technicians. The next 15 will diversify the training of experienced athletes.
Content
- 8 types of pull-ups for beginners
- 1. Pull up to the chin
- 2. Hang on bent arms
- 3. Pull-ups in parallel grip
- 4. Pulling up with rocking the body
- 5. Pull-ups with elastic tape
- 6. Pulling up with a jump
- 7. Pullup on the simulator
- 8. Thrust block to chest
- 15 pull-up options for advanced
- 9. Pullups with weighting
- 10. Pulling with a stiff elastic band
- 11. Wide grip pull-ups
- 12. Pulling to chest level
- 13. Pulling up with cotton
- 14. Pulling with a change of grip
- 15. Pulling up the Commando
- 16. Pulling up on a V-shaped crossbeam
- 17. Pulling on a towel
- 18. Pulling on a rope
- 19. Pulling at your fingertips
- 20. Pulling up the “triangle”
- 21. Rise above the crossbeam
- 22. Pulling on one arm with support
- 23. Pulling on one arm
- 8 types of pull-ups for beginners
- 1. Pull up to the chin
- 2. Hang on bent arms
- 3. Pull-ups in parallel grip
- 4. Pulling up with rocking the body
- 5. Pull-ups with elastic tape
- 6. Pulling up with a jump
- 7. Pullup on the simulator
- 8. Thrust block to chest
- 15 pull-up options for advanced
- 9. Pullups with weighting
- 10. Pulling with a stiff elastic band
- 11. Wide grip pull-ups
- 12. Pulling to chest level
- 13. Pulling up with cotton
- 14. Pulling with a change of grip
- 15. Pulling up the Commando
- 16. Pulling up on a V-shaped crossbeam
- 17. Pulling on a towel
- 18. Pulling on a rope
- 19. Pulling at your fingertips
- 20. Pulling up the “triangle”
- 21. Rise above the crossbeam
- 22. Pulling on one arm with support
- 23. Pulling on one arm
8 types of pull-ups for beginners
Tip: practice one or two options if you are not already strong enough. So you learn how to perform pull-ups without outside help.
1. Pull up to the chin
Such pull-ups are similar to traditional ones, but with one difference – palms facing you, not from you. This pull-up is difficult, but noticeably lighter than traditional. It is great for building. strength.
2. Hang on bent arms
Hold as long as you can, at the top of your regular pulling up or pulling up to the chin (chin over the crossbar, arms bent, elbows with hips form a straight line). If you’re still not strong enough to lift your body weight, stand on a chair or stool.
3. Pull-ups in parallel grip
This option is similar to pulling up to the chin, for except that you pull up on parallel horizontal bars (palms facing each other). Like the previous ones options, pull-ups in such a grip are easier than traditional ones. it a good exercise for those who have enough power for only a few standard lifts.
4. Pulling up with rocking the body
When performing such a pull-up due to the pendulum rocking the hips, legs and arms an impulse is generated that facilitates lifting. This option is more suitable for those who are already able to do a couple of classic pull-ups.
5. Pull-ups with elastic tape
Hang the elastic band on the bar so that one end dangled in a loop. Place one leg or knee in a loop to create tension tape and reduce body weight. Do as much pull-ups as you want. The tape facilitates movement in the difficult, bottom, point. Use stiffer ribbons to get started and keep training with softer as soon as feel the progress.
6. Pulling up with a jump
The jump is performed in the first part of the exercise (when jerking up). The idea is to generate enough momentum, to get to the top of the road. Then follows focus on completing the second part, dropping very slowly yourself down. Repeat. If the jump is too difficult for you, or if the bar is too high, then take a chair or bench to stand up and reach the bar and perform only the second part pull-ups. This is a good option because it allows you to purchase muscle memory for the main upward movement (with reduced load) and get used to the full body weight in the second part of the exercise.
7. Pullup on the simulator
Set the weight stack at the desired level. The heavier the installation weight, the easier the movement. Grab the bar, become feet or knees on a movable platform and start pull up. This option is inferior to the option with elastic tape, since it does not require stabilization of the body. Plus to throughout your body is in a more upright position than with pulling up with tape or with traditional pulling up. Not However, this option is noteworthy, as it helps to strengthen the main muscles involved in pulling up and you get used to main vertical movement.
8. Thrust block to chest
Set the appropriate weight on the unit. Sit, hips should be under the limiter to give your body stability. Grasp the bar and pull down to the chest, and then bring her back. Repeat. Side pulldowns only imitate muscle tension that develops when pulling up, as you stay in place and the muscles that stabilize torso. So: side pulldowns help improve strength pull-ups, but progress will be slow unless you use at least one of the above options. Note: Although this exercise is not the best. a kind of pull-ups, it is great for increasing muscle mass.
15 pull-up options for advanced
Use the options below if you have already mastered traditional technique and want to challenge yourself.
9. Pullups with weighting
Just add extra weight to your body weight and do ordinary pull-ups. You can use a weight belt or vest, hold a dumbbell between your ankles or put on a backpack with weights.
10. Pulling with a stiff elastic band
Place a heavy dumbbell on the floor under the bar. Fasten one end of the tape around her pen. Wrap the other end with a loop around the waist or put on a weight lifting belt and fasten tape to him. Then do the usual pull-ups. Hard tape complicates the movement at its very beginning.
11. Wide grip pull-ups
This is the same as traditional pull-ups, but with more wide grip. It is aimed at a more intensive study. lateral muscles. Some people prefer to use inclined crossbars, which allows for a wider grip, while how others prefer direct rungs. Note: your range of motion is reduced compared to the traditional method, since the hands are farther apart, that is, no Possibilities to pull up the chin very high.
12. Pulling to chest level
Unlike just pulling up to the crossbar, the breast is tightened. It takes a lot of strength to lift yourself so high. If you can’t do it with direct torso, try to swing your hips and legs to generate pulse. However, your ultimate goal is to do this. pulling up without impulse / push.
13. Pulling up with cotton
Pull yourself with such speed and strength so that you are able to free your hands as soon as the chin rises above the bar and the body will continue to rise. Clap your hands when you reach the highest points. Grasp the bar when the body begins to move down. For in order to achieve sufficient speed / power, you may need pendulum movements.
14. Pulling with a change of grip
This option is very similar to pulling up with cotton (see higher). But, instead of clapping in the air, you change the grip. So, you start with a direct grip when the hand is on top of the bar, make an energetic jerk up, free your hands at the highest point movement, put your hands back on the rack with a reverse grip, and then go down. Then again you make an energetic jerk with your chin up, again free your hands, change the grip on a straight line and so Further.
15. Pulling up the Commando
Stand below the bar in such a way that you have your back to one of the ends of the crossbar. Use a mixed grip (one hand on top, second from the bottom), hands close together. Pull in one side until the chin is at the level of the bar and then get down. You can alternately do pull-ups for each of sides or do all repetitions on one side and then go to the other side.
16. Pulling up on a V-shaped crossbeam
This is very similar to pulling up the Commandos. Put V-shaped crossbar on the upper bar and grab the handles. Pull up one way and then lower. You can alternately pull up on the right or left side, or same alternately on both sides in any other way.
17. Pulling on a towel
Take a towel and toss it in half on the crossbar. Grasp the hanging edges of the towel and pull yourself up, until the chin is higher than the brush. Get down and repeat. Tip: for wider capture, use two towels – one for each side – at such a distance each from a friend on whatever you wish.
18. Pulling on a rope
This is exactly the same exercise as with a towel, but instead – a thick rope.
19. Pulling at your fingertips
Instead of the usual grip from top to bottom, hold onto the bar with your fingertips. Start with 4 fingers, then go to 3, 2 and 1 as your strength grows. Like pulling on towel, this option helps increase hand strength and clutch.
20. Pulling up the “triangle”
This option involves moving the body between 3 points. Start at the dead point of the hang and pull yourself diagonally up and to the left. Then pull your body as far as you can to the right. AND, finally, go back to the starting point. Repeat the movement starting on the right side. Tip: when you are at the top, you can lean left and right several times to make the exercise more difficult.
21. Rise above the crossbeam
This exercise is essentially a combination of pull-up and swing with focusing on bent arms. Starting position – standard: hands straight, hanging on the bar. Then push your body jerkily up. When you reach the top, pull your chest forward and start raising your elbows up until they are taller than wrists. Then straighten your arms. At the end, return to the original position and repeat. In the beginning you will probably have to use pendulum movements to get enough momentum and raise yourself above the bar. But in the end it’s You can learn to perform the exercise with a minimal push.
22. Pulling on one arm with support
Grasp the bar with one hand with any grip (you need to train all kinds). With your second hand, grasp the first in the wrist. Pull your body up until your chin is above crossbar, and then lower. With about time you can move hand from the wrist to the forearm, biceps and to the shoulder.
23. Pulling on one arm
Grasp the bar with one hand with any grip (easier to start with lower). Then pull yourself up until your chin will be above the crossbar. Note: to learn so pull up, you have to train a lot and a lot.
