The many variations of the Pull Up
- Body & Gym Posts
- 29 Nov, 2019
The pull up (or acceleration) is one of the most popular exercises in the world. It not only activates your muscles, but also requires control of your body. However, it is a relatively heavy exercise, especially for starting athletes. This can also be at the expense of good execution, and good execution is important for every exercise. Your weight also plays an important factor. For example, accelerating for someone from 80kg is harder than for someone from 60kg.
In this article we will look in more detail at certain acceleration variations that you can do as a beginner, average and advanced athlete. If you want more general explanation about the implementation, you can dit view article.
Australian Pull Up
This variant is very good for people who want to control the correct implementation of a pull-up. It is also easier with the Australian pull up to build up strength to ultimately do heavier back exercises. It is better to start with this instead of forcing normal pull ups without having complete control over them. This is because with this variant it is easier to really focus on the back muscles without losing strength to swing and / or stabilize. You also do not have to lift your entire body weight so that you can do more repetitions and your body gets used to the movement.
Jump Negative Pull up
In this exercise you do not come up by pulling yourself up, but by jumping up. You only tighten your muscles when you lower it. You should therefore do this slowly and in a controlled manner by tightening your abdomen and back well. This way you learn the pull-up movement and you build up the necessary force to perform a full pull-up. You can also apply the same tactic to a chin up.
Banded Pull Up
If you have a resistance band available, the banded pull up is an excellent exercise. You can in principle perform exactly the same movement, but it is slightly lighter than a normal pull up. You can also easily increase or decrease the exercise by adjusting the resistance level of your band.
Pull Up command
Hereby your hands are close together and your palms are pointing towards each other when you grab the bar. You are now parallel to the rod with your head directly underneath the rod, and you must therefore rotate slightly to prevent your head from touching the rod. The placement of your hands makes it much easier to wave, and many people have a hard time keeping their body stable with this variant. So make sure that you tighten your abdominal muscles well and that you perform the movement in a controlled manner.
Hammer Pull Up
For this you use two pull-up bars that are parallel to your body, which ensures that there is a good balance between a workout for the biceps and the back muscles. When you pull up with an overhand grip, you focus more on your back muscles, and with chinups you focus more on your biceps. Hammer pull ups are a bit in between. So this is a good exercise for people who don't have a separate day on which to train their biceps. By combining the Hammer Pull Up with other back exercises you train your biceps and back on the same day without having to do isolation exercises. For example, consider the comparable with this grip hammer curls.
L-Sit Pull Up
This variant requires much more flexibility and tension on your abs. You can swing a lot less because you are obliged to tighten your belly during the entire set. Your core is obliged to work optimally to be able to hold the L position. This ensures that your arm and back muscles do most of the work, which is also desirable, but also that you maintain a straight position of your back. As mentioned earlier, the L-Sit Pull Up requires a little more flexibility. You may have difficulty with this exercise if you have stiff hamstrings.
Archer Pull Up
The purpose of this variant is to always keep one arm stretched when you come up. This ensures that your weight is not evenly distributed, so you pull a little more with one back muscle than the other with each repetition. This makes the exercise much harder than a normal pull up. In addition, it also requires much more activation of your abs to stabilize your body.
This exercise is harder than it seems, and people are often inclined to make incomplete repetitions. Make sure that an arm is stretched at all times, and that your chin rises above the bar with every repetition. You can also choose to move your chin from left to right with your chin above the bar, or to pull yourself up and down.
High Pull Up
With a normal pull up you pull yourself up until your chin is above the bar. With a High Pull Up you pull yourself up until your stomach reaches the bar. This exercise requires a lot of explosiveness because you pull yourself higher than normal, but it also requires a lot of control because you keep your body in a different position than normal. With the High Pull Up it is important that you keep a bow (or arch) in your back, so that your body hangs slightly more horizontally above the ground.
This variant is also very suitable for people who want to practice for a muscle up. Partly because of the explosiveness required for the High Pull Up. Once you have this movement under control, a muscle up should be a lot easier.
Headbanger Pull Up
With the headbanger pull up you do not move up and down like with all other variants, but you move forward and backward. So it looks like you want to bump your forehead against the rod, hence the name. This variant is very effective for both your biceps and your back muscles. You can move the focus more to your forearms if you use an overhand grip. Remember that you first have to do a normal pull-up, and only make the movement when you are in the top position.
One arm Pull Up
This is the toughest way of accelerating that exists. People also train for years before they can perform a one-arm pull-up. You must therefore first master all the above variants before you can perform a one-arm pull-up, and then it can still be too strenuous for you. However, let this discourage you, but motivate you!
For example, start with a negative acceleration. So pull yourself up with two arms, and then release one arm. Then you slowly lower yourself and you have completed a repeat. If this is still too heavy, you better practice archer pull ups, because you also shift your weight more to one side. All in all, keep practicing until you can!