But the thought of pulling your own body weight up, seems like an insurmountable task.
PULL UPS – one of the most basic movements, which does not require expensive equipment or a massive area at all. It was not until my own pull up bar was installed last week that I found it necessary to share my thoughts and views on this great home addition. It is well known that my training philosophy includes my strong belief in functional training, designed for individual use. Train for what you need. This very “simple” bar on a wall is one piece of equipment, which everyone should have and master. Why, you would ask? Is it not a fundamental human skill to be able to lift yourself up? Isn’t that what independence is all about?
My previous bar could hook indoors on the doorframe, but most new houses have no more space to do this. It is therefore necessary to obtain a bar and secure it on a wall where you feel comfortable using it regularly.
How do we do a pull up ?
Learn firstly how to do this move properly with good form. Grab the bar with an overhand grip – slightly beyond shoulder width. Hang with straight arms and ankles crossed behind you. Squeeze your shoulder blades together and pull yourself up – chest stays close to the bar. Pause on top and then lower yourself back to the hanging position. Avoid any swinging or upward propelling of the body. This is then a good start to see how strong you are and how much training has to be done for getting more repetitions done.
Why is this movement so difficult?
You are dealing with your own body weight and cannot quickly change the weight for a lighter one – you HAVE to use your own weight. Pull ups can sometimes be a bit more challenging for females due to the lower centers of gravity and higher body fat percentages. Men possess higher numbers of fast-twitch muscle fiber and also some testosterone that assist them in the task. But at one rep a time, females will catch up and sometimes overtake.
Which muscles are we using while doing a Pull Up?
The beautiful muscles on the side of the back, latissimus dorsi or “lats”, the trapezius or “traps” (mid back muscles) and the biceps – all known as “pulling” muscles. Also the core musculature and shoulder stabilizers are involved in this movement. You can thus assist the process of doing pull ups, by working on these muscles as cross training for the strength you need. Developing strength and power to pull you up, is the destination. The result is not only independence and a product of strength, but it is that beautiful toned back in a low cut dress or the awesome beach body that catches the eye from front and back. Being able to do a Pull Up is also an indication of good overall fitness. It is proof of how strong you are for your size – relative strength.
How can you get better at Pull Ups?
Tips for the seasoned Pull Up fundis
Benefits of Pull Ups
When palms face you and grip is just outside your shoulders, we call the movement (same execution as the pull up) a CHIN UP.
Use this holiday period to build your body for the New Year whilst you are at home with the family. This way you can enter yet another year with a strong body, fast metabolism and functional freedom.
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