How to perform a pull with a barbell up
Necessary equipment: rod, weight plates.
Level: medium
This exercise is most often performed in the gym, because the equipment is always available, but it can be included in a home workout if you have a barbell and kettlebells. It can also be performed with dumbbells if the barbell is not available. But it's easier to put on weight with a barbell.
The barbell pull at the top is useful for bodybuilders, strength training athletes, and ordinary people who want to build muscle.
Trains the body
Deadlift exercises, such as lifting the barbell, are exercises that focus on concentric contraction. Most exercises include both concentric and eccentric phases. But some movements, such as pulling the bar up, emphasize the pull more than the push. It is important to include both pulling and pushing movements in a comprehensive training program.
During daily activities your body the strength necessary for the typical exercise on cravings. The more you can develop strength through eccentric (traction) training, the better prepared you will be for actions such as opening a heavy door, lifting a child in your arms, or pulling food out of the trunk of a car.
Increases the strength and size of the upper body
If you specialize in bodybuilding, pulling the barbell up will help you effectively build a large back, because it helps increase the size of the large broadest back muscle. The broadest muscle is the largest muscle in the upper body. They are involved in movement through the shoulder joint. Strong latitudes also help provide stability when moving your arms and torso.
Well-developed broadest muscles also give your back a V-shape, which is often required by bodybuilders. While many bodybuilders focus on concentric training to increase muscle size (hypertrophy), research has shown that eccentric training is just as effective for building muscle.
Contributes to the stability of the spine
Many different muscles are involved in maintaining the stability of the cortex and spine. The researchers identified two muscle groups, including the "local" and "global" systems, that work together to stabilize the spine during dynamic movements.
The local system (multifidus, transverse abdominis, diaphragm, and pelvic floor muscles) includes muscles that work directly with the vertebrae. The muscles in the global system transfer the load to the chest and pelvic girdle for stability.
The broadest back muscle, as well as the muscles that straighten the spine, the rectus abdominis, the internal and external obliques, and the gluteus Maximus are included in the global system. These muscles must be active to properly perform the barbell pull up. By strengthening them with this exercise, you improve spine stability and neuromuscular control.
Balances the body
When you train at a local gym, it's easy to focus only on your front-body muscles, especially when you're just starting a weight training session. Your chest, abs, shoulders, and biceps, which are sometimes called "vanity muscles," are most noticeable when you look in the mirror. So it may be tempting to build these areas first. But strengthening your back with exercises like lifting the barbell up helps balance your body both visually and functionally.
Step-by-step instructions
If you are new to exercise or strength training, you should consult your doctor to make sure that there are no special changes that you should follow. If you have been sedentary, injured, or returned to sports after pregnancy, get permission from your doctor first.
Prepare to perform the barbell pull up by standing in front of the barbell with your feet shoulder-width apart. Try the exercise without dumbbells first, just to get a feel for the correct technique. When you add weight, start with less than you think you need, and add weight as you get used to it. Always secure the weight plates with a bar clamp.
1. Slightly bend your knees and lean forward, resting on the thighs and buttocks taking his back.
2. Reach down and grab the bar with the top grip to prepare for the pull. The back should be stable and even, the knees bent, the emphasis on the floor. Hands should be placed on the crossbar at shoulder width.
3. Exhale and engage your shoulder blades and middle back to pull the barbell up to your torso. The elbows will rise up and diagonally back. At the highest point, the barbell lightly touches the area at the bottom of the chest.
4. Slowly lower the bar down until your arms are fully straight, and repeat.
Do 2-3 sets of 8-10 reps each.
Common mistake
Pay attention to these common blunders when performing a pull with the bar up. You can ask a friend or coach to watch you perform the exercise several times, as it will be difficult for you to observe your alignment in the mirror.
Rounding the back
One of the most common mistakes when performing a barbell pull up is bending through the spine or rounding the back. If you lift too much weight, you can slightly bend your shoulders forward and tighten your hips. But this is a mistake.
Make sure that your back is straight and your core muscles are engaged throughout the exercise sequence. If you feel that you can't keep your back straight, reduce the weight and try again.
Incorrect elbow
placement
Your elbows should not remain pressed against your chest for this movement. That is, when bending the elbows, they should not touch the side ribs. Leave a distance of a few centimeters (from 5) between the ribs and the arms so that they can move freely.
On the other hand, you don't want your elbows to turn sideways either. This usually happens if you put your hands on the neck too wide. Hands should be shoulder-width apart. Thus, when lifting, the shoulder joint forms an angle of about 45 degrees, and the elbows are directed back diagonally away from the body.
The thrust is too high
The bar pull at the top is (in a sense) similar to the standing pull, in which you pull the bar up along your body to shoulder level in a standing position. Sometimes people mistakenly combine elements of the two movements and lift the bar up to their shoulders when performing a pull with the bar up.
Instead, you should make sure to engage your mid-back as well as your upper back and pull the barbell up to your lower chest. You don't need it at your navel, but if it touches your upper chest or higher, the bar is too high.
Bouncing
Some people add a bounce at the end of this movement to get enough momentum to lift during the barbell pull. But this is not an exercise in which you want to use any inertia. Both the pull and release phases should be slow and controlled. If you notice that at some point you add a bounce or notice that your feet are coming off the floor, reduce your weight until you control each phase of this exercise.
Modifications and variations There
are several ways to change the upper barbell pull or add challenges to make it more difficult.
Ready to take on the challenge?
the easiest way to make this exercise more difficult is to increase your weight. But there is another option, called the Pendle pull, which adds intensity to the barbell pull. When you first try this option, use less weight than you would normally use during a standard barbell pull.
Start from the same position as the bar pull up. You will still use your body and mid-back to lift the bar towards your torso, but on the way down you will lower the bar all the way to the floor. Your next REP begins by lifting the barbell off the floor to pull it up to your chest. You lower the bar to the floor after each REP.
Safety and precautions
If you have problems with your lower back or shoulders, consult your doctor before trying to pull the barbell up. They may have modifications or suggestions for keeping your body safe.
Sometimes those who have problems with the shoulder, changing the grip to make the exercise more comfortable. The bottom grip reduces the load on the shoulder area and is often recommended.
