Training For Pull Ups – Pull Ups 101Derek Opperman
Exercise Video Demo: your Personal Trainer probably has had you incorporate pull ups into your workout routine at some point or another, and for good reason. They’re one of the most effective upper body exercises you can do. Pull ups not only work your arms, shoulders, back and chest, but they also engage the core muscles. While pull ups are great training for the upper body, training for pull ups requires much more than just jumping up to the bar and seeing how many you can bust out.
This first exercise video demo in our series “Pull Ups 101” will show you how to strengthen key muscle groups involved in doing pull ups to make sure you start with proper form.
Pull Ups 101
The first exercise in our Pull Ups Workout series focuses on engaging and strengthening the Serratus Anterior and Latissimus Dorsi muscles which are key for any pull ups movement.
Serrautus Anterior – A muscle that originates at the 1st to 8th rib on the side of the chest. It is responsible for the upward rotation and protraction of the scapula.
Latissimus Dorsi – The Lats are the broadest muscle of the back and are engaged with extension and adduction movements. They support the shoulder joint as well.
Training For Pull Ups
1. Stand below a standard pull ups bar. With your gloves for pull ups on, reach up and grab the bar using a neutral grip position (palms facing each other.)
2. Execute the movement starting from a dead hang position with arms straight.
3. Inhale, and on the exhale raise your body up by focusing on contracting the lats. Pause and return to the starting position.
Training For Pull Ups – Tips
– Your arms should remain completely straight during the entire exercise. Your focus is not on trying to complete a pull up.
– Don’t allow your body to swing or try to use momentum to complete the exercise.
– If you’re using a pull ups bar at home, you may not have enough clearance to begin at a dead hang while standing on your feet. If this is the case, simply bend your knees and raise your feet up behind you so that you’re hanging from the pull ups bar.
– Using a pair of lifting grips as pull ups gloves will help with your grip on the bar and can also ease hand fatigue. A pair of GymPaws® Leather Lifting grips will come in handy with any of your pull ups training!