How to master pull-ups is one of the most difficult exercises with your own weight.
Below are tips on the form that will help you perform the perfect pull-up, as well as several pull-up tasks that you can try when you become a master of the exercise. Enjoy.
Why are pull-ups important?
This is the ultimate test of upper body muscle strength and one of the very few self-weight movements that work out your back and biceps. Many guys are usually most fixated on the bench press, but if you manage to pull up well, this is a much better indicator of a strong, stable and functionally toned upper body that has real performance.
How much do you need to be able to pull up?
The average norm is 3 full pull-ups, and 16 give the maximum number of evaluation points. A guy in good shape should be able to do about six pull-ups in perfect shape at a slow and controlled pace.
What should I do if I don't know how to pull myself up at all?
The best way to develop the strength of pull-ups is to pull down with a wide grip, both in heavy weight approaches and in approaches with a large number of repetitions. Eccentric pull-ups - when you "jump" to the upper position and very slowly descend back down - are also a very good training tactic.
How to get started?
Below are a lot of pull-up tips that can help everyone, from beginners to experts, to master this movement.
The plan includes one modified pull-up or auxiliary pull-up per day for the first six days of the week (you rest on the seventh day). The daily routine will only take you a few minutes, so you can either add it to a more complex workout, or just do the right number of repetitions and continue your day.
How to do the perfect pull-up
1. Jump up and grab the crossbar with your hands shoulder-width apart and palms away from you. Hang with your arms fully extended, you can bend your knees if they drag on the ground.
2. Pull your shoulders back and keep your body tense. Then pull yourself up. Focus on engaging every muscle in your upper body to help your upward efforts (tighten your core and leg muscles and "pull" them up so that the pull-up is correct).
3. Slowly move up until your chin is above the crossbar, then just as slowly down until your arms are stretched out again.
4. Aim to do 10 pull-ups, but be prepared to fail.
Don't be alarmed if the idea of doing 10 pull-ups now seems ridiculous, there are many ways to prepare even for the first full pull-up. Start by getting used to your own weight, holding the dead center as long as possible, without even trying to pull up.
You can also prepare for pull-ups by strengthening your back muscles. Exercises such as pulling dumbbells in a tilt will help. Many gyms also have pull-up machines where you kneel on a platform that helps you to a certain extent to get up, depending on what weight you put it on. You can also put your foot or knee in a large resistance loop attached to the crossbar if you don't have access to an auxiliary device.
Tips for pulling up
Engage the buttocks
It's tempting to think of pulling up as an upper body movement and relaxing everything below the waist. But squeezing the buttocks before pulling up, you use as many muscle fibers as possible.
Use the full range of motion
Using a full range of motion involves more muscle fibers and works them harder. Hold on to the crossbar with both hands so that the arms are completely straight. This is the starting and ending position. Perform full-range exercises slowly and smoothly to reduce stress on the joints.
Take the right position from the very beginning
Strengthening the body involves your large and small stabilizing muscles, which makes weight management easier. Keep your abs and buttocks tense. Start the movement by pulling in your shoulders, then lower your elbows down to pull yourself up.
Stop in the upper position
Once your chin is higher than your hands, the compression of the working muscles engages even more muscle fibers for greater strength and increased productivity. Pause for one second at the top to compress the muscles, then return to the starting position.
Mix the grip
Change the position of your hands with a wide, narrow and hammer grip to engage more muscle fibers and correct any weaknesses for greater overall strength.
Take three pauses
Eliminate momentum to achieve all three phases of ascent. Pull your chest up to the crossbar, pause for three seconds, lower it halfway, pause, then lower it down and repeat.
Hold on tight
If you feel that you are going down, then go down. Get used to hanging on the crossbar with excess weight to failure. Then it will be easy to lift your own weight during pull-ups.
