Pull-ups on the horizontal bar are one of the most effective physical exercises for creating a sports figure, wide back, powerful biceps and strong wrists. However, unfortunately, it is the pull-ups that are most difficult for beginner athletes - especially girls.
There are a number of methods for quickly learning the technique of pull-ups from scratch - starting with the use of a counterweight and performing with an incomplete amplitude, ending with the pull of the upper block in the simulator. But in order to learn how to pull up correctly, it is important to understand how to feel the back muscles in work.
// How to learn to pull up?
In trying to learn how to pull up on the horizontal bar from scratch, newcomers often face the problem that they simply don’t understand which muscles are involved in the exercise. In fact, beginners do not feel the work of the latissimus dorsi and cannot use them. As a result, a habit is formed to pull the body up at the expense of the muscles of the hands, and not to pull up properly.
The most effective exercise, with which beginners can learn to “feel” their back, is sitting in the upper block toward the chest - in fact, an analogue of pull-ups, but performed on the simulator. Moderate working weight, slow speed of the exercise and attention to technology will help you quickly learn how to pull up.
In addition, since the muscles of the entire upper body (back, shoulders, arms and even the body) are actively involved in pull-ups, beginners need to develop these muscles through regular strength training. First of all, we are talking about various exercises on the back - both with a barbell and dumbbells, and in exercise machines.
// Methods of training pull-ups:
- with rubber harness
- with the support of a trainer / training partner
- pull-ups in gravitron
- using the upper link in the simulator
Gravitron pullup training
Gravitron is a special simulator with a system of counterweights, which facilitates the pull-ups. When performing exercises in a gravitron, legs bent at the knees are placed on a stand, thus compensating for the load. If in normal pull-ups it is necessary to lift the whole body weight, then with pull-ups in a gravitron, you can use less weight - which is extremely useful for beginners.
In order to learn how to pull yourself up with the help of a gravitron, you need to start with an exercise with 30-50% of body weight. Bringing the number of repetitions to 7-8, you can increase the weight (more precisely, reduce the counterweight). However, the key emphasis should not be the number of repetitions at all, but the ability to feel the work of the back muscles in pull-ups - in the first place, the broadest muscles.
Pull-ups with harness
Rubber bands (or fitness bands) are another way to quickly learn how to pull up from scratch. In fact, in this case, the exercise is performed with support - multilayer rubber creates resistance and helps to pull the body up. The advantage of this training technique for pull-ups is accessibility - a fitness gum can be used with any horizontal bar.
When doing pull-ups with a tourniquet, make sure that the movement is smooth - for this, observe the rhythm of breathing. When inhaling, go down, and when you exhale, stretch your body up by activating the latissimus dorsi.
Upper block pull-ups and pulls
The latissimus dorsi muscles are the key muscles involved in pulling up and pulling the upper block while sitting. They are located on the left and right parts of the body, fan-shaped diverging from the shoulder joint. In order to engage them in the exercise (and learn how to pull up correctly) the entire palm, including the thumb, must lie on the horizontal bar from above.
The logic of pull-ups is that with the help of the broadest muscles of the back, you are as if pushing the body up - and not at all trying to lift weight due to the strength of the hands. At the upper point of movement, the horizontal bar or crossbar should practically touch the chest, and the shoulder blades should be slightly brought together. At the lower point of the exercise, the arms still support the load - it is not recommended to completely relax the muscles.
// How to pull up correctly:
- palm should completely cover the crossbar
- upward movement by involving the latissimus dorsi
- mechanics of movement - pushing body weight up
- at the bottom point the arm muscles do not relax
Top Draft Technique
The correct execution of the thrust of the upper block to the chest is divided into several phases. First you have to pull the bar down by the strength of the shoulders and triceps, without bending your elbows; then, when the crossbar is just above your head, you should feel the activation of the latissimus dorsi and consciously engage them in the exercise. Doing this is better on exhalation.
In order to learn how to pull up with this exercise, it is important to pull it to the chest, not the head. Pulling a block behind your head is an insulating exercise for trapezoids. This variation is suitable for professionals who specifically target these muscles — however, not for beginners, learners to pull themselves up.
Horizontal bar exercises
Pullups are one of the six basic functional exercises. By modifying and changing pull-ups, it is possible to ensure the study of various muscle groups. The role is played by both the width of the grip of the crossbar and the type of grip (palm on top or bottom). With only a horizontal bar at your disposal, you can draw up a complete program of exercises for key muscles of the body.
In turn, the advantage of functional exercises with body weight is that they teach the athlete to maximize the use of muscle potential and improve neuromuscular communication. This is useful not only for the development of muscle symmetry, but also allows you to achieve a high level of relief. When performed in adolescence, such exercises can help increase growth by 5-10 cm .
// The benefits of horizontal bar exercises:
- do not require training equipment
- suitable for adolescents, positively affecting growth
- develop muscle symmetry
- significantly increase strength
Leg pulls on the press
A good functional exercise on the horizontal bar is pulling up your legs on the press. Exercise comprehensively strengthens the musculature of the body - both its front and back. Indirectly involved in the work are the muscles of the buttocks - when pulling the legs to the stomach, they turn on in a static mode, helping to maintain weight.
The program of training functional exercises on the horizontal bar can be found here.
Pull-ups on the horizontal bar at home
The problem with most home horizontal bars for pull-ups is that their compact size often does not provide a sufficient level of stability. The horizontal bar mounted on the doorway greatly complicates the task of learning the correct pull-up technique. In addition, at home it is extremely difficult to imagine a complete simulator for top traction.
If you want to learn how to pull yourself up at home, you will need a fairly wide bar, fixed as stable as possible. Among other things, the space above the horizontal bar should be free - otherwise you will constantly think at all not about the correct technique of exercise, but about how to accidentally not touch the ceiling or doorway with your head.
Learn to pull up 10 times
In order to learn how to pull up correctly the first 10 times, first follow two technically perfect thrust approaches of the upper block according to the above technique (average weight, 12-15 repetitions), then two or three pull-up approaches in a gravitron. Include this group of exercises in your back training program and do them 1-2 times a week until you learn to pull yourself up at least 10 times.
At the first stages, try to control the phases of movement in the exercise, deliberately involving the latissimus muscles in the work. The first phase - by hand pull the bar down to the middle of the trajectory (the bar just above the head); second phase - the back muscles are turned on, you reach the weight to the chin, bringing the shoulder blades together; the third phase - slowly and with full control, the crossbar returns up.
How to learn to pull up from scratch?
The help of a personal trainer or training partner will greatly facilitate the training of pull-ups on the horizontal bar. The trainer will not only be able to adjust the technique of the exercise, but, supporting your legs, will help lift the body up precisely by the strength of the back muscles. Most pull-up errors are apparent when viewed from the side.
At the same time, the worst method of training pull-ups from scratch is an attempt to perform 30 pull-ups at any cost, with the wrong technique and the fastest repetition rate. The result will only be fixing erroneous mechanics. In addition, if your neck hurts after pulling up , then you are definitely doing the exercise incorrectly.
To learn how to pull yourself on the horizontal bar correctly, you must first carefully study the mechanics of the traction of the upper block to the chest and the key phases of movement. This will ensure the involvement of the latissimus dorsi in work. Also, pull-up training from scratch can be carried out in the gravitron simulator, which has a system of counterweights.