HOW THE DEFINITIVE PULL-UP GUIDE IS EVERYTHING YOU NEED TO KNOW ABOUT PULL-UPS
Pull up. For some, it's seen as a humble bodyweight movement that can easily be performed just before you pass out after a night of drinking. For others, it is seen as an elusive movement reserved for the athletically inclined or gifted.
Whichever camp you fall into, this guide has something for you. It aims to cover everything you need to start learning pull-ups, refine your current pull-up training and give advice on how to take it to the next level. It includes frequently asked questions, movement techniques, videos and detailed information from someone who has been training this stuff for over 15 years.
First, let's get on the same page with what a pull-up is. Pull-ups are an upper-body compound exercise that primarily works your back and biceps. But we already know that, right? What the Urban Dictionary word is not is "a threat. Synonymous with 'leave your place' or 'want to fight'!"
So please, don't get into a fight when I say pull-ups because some guy on the internet says you should. Got it?
Common pull-up questions: What are pull-ups?
Pull-ups and their many variations are the foundation of many strength programs. They are used by athletes in most sports and a movement for non-sport specific fitness and movement training. Its circulation is well achieved in various disciplines. It's a terrific movement that builds upper body strength and is infinitely customizable for a person's level and goals. Additionally, it is an easy to use and essentially free tool.
Every gym and many parks have pull-up bars. Pull-up bars and gymnastic rings are also inexpensive and lightweight and great for home use. The flexibility and minimal equipment required of the pull-up makes it more accessible as a movement that can be easily incorporated into most exercise programs. It doesn't matter if you pay $300/month for an All Access Equinox membership in Manhattan or pay for a gym membership and use or refuse to use the local park or something built around your house. It is available to anyone with a penchant for learning.
So, what is a pull up?
Pull-ups are an upper body compound strength exercise. Compound simply means that there are multiple primary muscle groups to complete the movement. Unlike an isolation movement where only one muscle group acts as the primary mover.
This is done by hanging from a device, using your body to pull yourself up, and then lowering down to a hang.
Different types of pull-up training methods have different meanings and purposes.
• General Purpose Health. Pull-ups are often used by athletes as a tool to increase strength and power for their sport. With that being said, it is extremely popular with those looking to improve their health, wellness and fitness. This is a movement that is (or should be) practiced at least weekly in any fitness or strength program. Personally, I fall into this camp. I no longer compete in any sports, but do pull-ups as part of my weekly routine.
• Powerlifting and strength development. For powerlifters, pull-ups and chin-ups are a supportive activity in their sport-specific training. It is used to help maximize weight for the squat, deadlift and bench. It does this primarily by developing muscle mass and strength in the upper body. Mainly upper back. Weighted chins are generally preferred for this group
• CrossFit. In CrossFit, the pull-up is primarily an expression of power output in different time domains. In CrossFit, the pull-up is used as an expression of strength, power, endurance and stamina. You will see weighted 1RMs. of weighted 5×5 CrossFit is well known for its use of keeping pull-ups because one can perform more repetitions faster with less fatigue.
• Exercise. Bodybuilders use pull-ups to optimize size that will maximize points in bodybuilding shows. This usually means it will be used to gain thickness in the last and upper-back.
• Play. Athletes in many sports will use pull-ups for general fitness to improve performance in their primary sport.
As you can see, pull-ups are actually a cross-disciplinary movement. When a movement is used in sports and exercise regimens, it is often meant to be a valuable tool used for exercise prescription.
The Level Up Method is an organizational framework for systematically improving the human body through weight and gymnastic movements. This approach is what powers my CrossFit program and progress.
Their basic in contrast
