28 Jun Getting the Most Out of Pull-ups
As I’ve discussed in my book, “The Calisthenic Quest,” “pull-ups may be one of the hardest exercises out there.” So many people find pull-ups to be extremely challenging. In case you’re not confident with your pull-up game there are many varieties of this mighty vertical movement. These modifications can help you give the best answer to the question, “Am I getting the most out of my pull-ups?”
People struggle to do pull-ups. That’s common, and even completing one good one is a mighty feat, never mind completing ten. The pull-up movement activates numerous muscles, and not just in the back! Just by gripping the bar you can feel the muscles in your forearm (flexor digitorum superficialis, flexor digitorum profondus, and the flexor policus longus) go to work.
But then what? Before you start your pull, while in the dead hang you should roll your shoulders down and try to squeeze your shoulder blades (or scapulae) down. Also, try to squeeze your abs. Keep the legs straight and try to avoid bending the knees. This will aid in abdominal activation.
As you pull yourself vertically you will start to engage your biceps and deltoids. As you continue to pull on the bar you should try to drive your elbows down towards your hips; this will engage your trapezius, your latissimus dorsi, rhomboids, and other muscles located in your back. As your chin travels over the bar you should slowly begin lowering yourself back down to full arm extension.
Who could believe completing one stinking pull-up requires this much thought?
It’s very important to control your movement traveling both up and down to engage the muscles properly. Do your best to not keep your weight up or flail up and down on the bar as this can put unneeded stress on the joints and spine, potentially causing damage. Proper control in the movement will give you the best results for adding muscle growth and strength.
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