Pull-ups take the cake in terms of bodyweight exercises.
Grabbing a bar and performing a few reps is enough to impress almost
any of your friends. However, it can be extremely difficult to build
your numbers into a large set. The pull-up requires a unique combination
of relative strength (strength in relation to your bodyweight) along
with core and grip strength. Absolute strength - the ability to hoist an
impressive overall weight - matters less if you can’t control your own
body.
A few small errors in
technique can make an exercise much harder than it should be. Fix your
form and you’re on the way to new records. To further elevate your
numbers, your program should include variety to challenge the same
movement in a different way multiple times throughout the week.
Fix Your Pull-up Form
Pull-ups are all about
efficiency. You want to be moving the shortest length possible to make
each rep smooth and effective. The majority of guys are messing up along
the way, increasing the difficulty of the exercise and leading to
potential injury down the road. There are two main points during the
move to focus on form and improve technique.
The Set-up: As
you hang from the bar, engage your core and point your feet straight
down. Your stomach should be pulled in and your hips should be level.
Avoid the urge to bend your knees behind you as this breaks form and
leads to weakness during the pulling motion.
The Motion: Avoid
the urge to push yourself away from the bar and move your torso in a
circular fashion. Your goal should be to pull yourself straight up
towards the bar, driving your elbows towards your sides. Moving in a
circular fashion may make the exercise easier, but it also puts your
shoulder at an increased risk of injury.
Even
with the best form, performing the same variation day after day leads
to boredom and plateaus. To boost your numbers and build up your
strength, try mastering the following five pull-up variations.
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