Hated, cursed, avoided, and at the same time highly revered and respected by many - that's all they are, pull-ups. Having a horizontal bar in your home not only saves you from the need to purchase a bunch of iron, but also puts at your disposal the most effective projectile. Thanks to its simple technique and minimal equipment, pull-ups have long become one of the main strength exercises. Many people are mistaken in believing that pull-ups are monotonous exercises. Join the Pull-Up Challenge program and see otherwise!
How did the Pull-Up Challenge program come about?
Translation by Sergei Ershov especially for the site
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An exercise that has recently been widely used in fitness centers.
Requiring nothing but the weight of your own body, this exercise allows you to strengthen, and even part of. There are the following traditional forms of pull-ups:
- A pronated or supinated grip or, if the bar allows it, a neutral grip;
- Wide, intermediate or narrow grip.
The variations are intended, of course, to focus the work on different components of the muscle chain, they were described in detail in the guide by Frederic Delavier. Here we are just going to remind you about safe technical basics
Execution technique
Once you grab the bar, squeezing your shoulder blades together and not bending your lower back too much, pull your body straight up. As part of your cross-training, you can help yourself by rocking, for which you use torso closure rather than lumbar extension. Just like in gymnastic exercises on the horizontal bar. You can stretch your arms. But do not dismount with outstretched arms without braking, because you risk causing joint instability from the impact. Finally, as with any deadlift movement, remember to retract your shoulder blades as you begin the action to increase tension in your back muscles as well as improve shoulder control.
The danger is not in stretching your arms, but in a sudden fall. Even at high speeds, have at least minimal control over your descent.
Pull Up Training Day
Training day 1 - Arms and legs
Do as many reps of front squats as possible, then chin-ups. 5 approaches.
Training day 2 - Capital
- 100 meters run
- 12 pull-ups
- 100 meters run
- 24 Alternating Kettlebell Swings
- 200 meters run
- 3 approaches
Training Day 3 - “Pull and Squat”
- 21-15-9 squats and then pull-ups
- 3 approaches
Archer pull up
This option is especially difficult. It's about pulling up with one side while keeping the other arm extended. The extended arm thus performs the lateral push, while the other arm performs the actual pull-up. For maximum effectiveness, this exercise should be performed without swinging, with control of the bar.
Archer pull-up training day
Training day 1 - 4 X 100
Complete the series in any order
- 100 archer pull-ups
- 100 vacuum squats
- 100 push-ups with clap
- 100 box jumps
Training Day 2 - Sands of death
Minute start: 10 regular pull-ups - 10 archer pull-ups - 10 hand-release pull-ups - 10 regular pull-ups - 10 archer pull-ups - 10 hand-release pull-ups - 10 regular pull-ups. Running 5 km.
Training day 3 - British archer (British archer)
Perform 5 sets in a row, without time limits, with 3 minutes of active recovery between sets; 3 barbell cleans - 10 archer pull-ups - 6 box jumps - 10 archer pull-ups - 5 squats - 10 archer pull-ups - 3 snatches.
Pull-ups with hand release or clapping
This exercise is the same as the basic movement, but during the concentric phase of the movement you must produce maximum power in order to be able to open your hands when the chin rises above the bar and even clap your hands. During this exercise, special attention should be paid to the descent, which is often too fast. Apply enough braking to limit the impact on the joints at the end of the movement.
This exercise is ideal for mastering the clap pull-up, as it allows you to gain confidence in the cede and understand the rhythm and timing of releasing the bar.
The clap pull-up is an explosive exercise that is better suited for short bursts (less than 8 reps) than long bursts.
Pull-Up Training Day
Training Day 1 - "Clap, Clap, Clap"
- 3x3 jerks
- 3 x 5 snatch squats
As many times as possible in 12 minutes: 4 pull-ups with clap - 6 push-ups with clap - 10 tuck jumps (contact time with the floor is minimal, height is maximum).
Training day 2 - POWER CLAP (Power clap)
- squats 5 x 5
6 sets of 3 jerks - 6 jumps with maximum relaxation - 6 stretches with clap.
2-3 minutes of gusle rest for each approach.
TD 3 - "The End of Times"
- Bench press 3 x 5
- deadlift 3 X 5
- 6 Approaches
- 3 push-ups at 70% - 4 pull-ups with clap - 10 push-ups -10 vacuum squats + tuck jump. Recovery between sets is 2 minutes.
Pull-ups with...
One of the weaknesses in traditional cross-training approaches is that beginners who have not accumulated sufficient strength find themselves drawn into a system that is beyond their capabilities. And thus they risk getting injured or quitting classes. The most illustrative is, without a doubt, the case of bodyweight exercises. If we take for example a young man weighing 85 kg, then even a simple one-time pull-up will be a load for him that exceeds his maximum. At the same time, no trainer in his right mind would think of forcing him to start working on the arm extension block with a weight of 85 kg. Adjusting the load when pulling up to reduce it thus becomes a necessity. You can also help the athlete by lightening his body weight by assisting with your hands or using a rubber band.
The lightweight pull-up is also suitable for experienced cross-trainers working in long bursts. It is better to foresee possible technical losses in advance when making a task easier than to “pretend” to work in the face of fatigue.
Exit by force or muscle up (“build up muscles”)
This pull-up is much more difficult than all the others. Helping yourself with the initial push-off and slight swinging, you need to link together overcoming the crossbar with your shoulders and engaging your arms, allowing a strong vertical push until you reach a stop with your arms outstretched.
Training to forcefully exit occurs in 4 stages:
- Strengthening the pulling group through various pull-ups;
- Learning to swing and pull up in an explosive manner, with the goal of overcoming the bar with the shoulders;
- Full movement training with three rubber loops;
- Learning full movement with your own weight, gradually eliminating the rubber loops.
Training Day Exit by force
Training day 1 - "ninja gaiden"
- 3X3 power snatches
- 3X5 Snatch Squats
- 5 sets with 3 minutes recovery between sets
- 1-3 muscle-ups, depending on your level - 3 squats - 50 m sprint.
Training day 2 - “Balkan gymnast”
- 10 X 1 squats, recovery 1 minute max.
For ideal technique (decreased quality causes immediate cessation of the exercise): as many power-ups as possible - as many pull-ups as possible with a pronated grip - as many pull-ups as possible with a supinated grip, helping yourself with a jump.
- 5 sets with 2 minutes of rest between sets.
Training Day 3 - Up the Strength Ladder
- 3 x 5 snatch squats - 3 x 10 barbell plank rolls.
- 3 power cleans 70% - 1 minute rest - 3 muscle-ups (with or without resistance band, depending on your level) - 1 minute rest - 3 x 1 heavy barbell squats + 1 jumping jack - 3 minutes rest .
- 2 barbell cleans 70% - 1 minute rest - 2 muscle-ups (with or without a resistance band, depending on your level) - 1 minute rest - 2 x 1 heavy barbell squats + 1 jumping jack - 3 minutes rest .
- 1 x 70% clean - 1 minute rest - 1 muscle-up (with or without resistance band, depending on your level) - 1 minute rest - 1x 1 heavy barbell squats + 1 jumping jack - 3 minutes rest.
Kikkan spends the spring and summer developing the explosive power needed in sprint events. “I’ll rest for a couple of weeks in Hawaii, ride the bike there a little, but from May 1 I’ll start real training.”
Her training plan includes six and sometimes seven training days a week, during which she roller skis, bikes, runs and does strength training. For example, pull-ups are one of the most difficult exercises, but Kikkan Randall does them with weights, using a belt to tie a 60-pound weight plate to a barbell. Another variation of pull-ups is with a clap as you fly over the bar, and then slowly straightening your arms. She can do this 8 times! “Nothing makes you feel as tough as having a really big weight strapped to your belt,” says Randall.
Kikkan does pull-ups with a 60-pound weight. This is a little more than 27 kilograms
The reward for hard training was the title of winner of the small World Cup in the sprint competition, which until the 29-year-old racer had not been won by any North American woman. Her next goal is to win an Olympic medal in cross-country skiing. Before this, not a single representative of the United States had won an Olympic medal in this sport, and the last success of American skiers dates back to 1976, when the famous Bill Koch took silver in Innsbruck.
WORKOUT
Kikkan Randell trains twice a day. She primarily trains at the private ski club at Alaska Pacific University. Every morning at 8:30, she and her team usually leave for a two-and-a-half hour roller ski training session. Once a week, Kikkan runs a four-hour mountain race over a distance of 12 to 15 miles (20-25 km).
Randall does strength training at the gym twice a week.
In practice, Randell and her teammates do acceleration on uphill and downhill runs. They can easily cover more than 40 kilometers on roller skis, although, of course, the distance depends on the purpose of the training. Thus, speed training involves minute-long explosive accelerations with short rest periods between them. The biggest danger is that roller skates have no brakes and speeds can sometimes reach 45 mph (70 km/h). “If you have to stop suddenly, it will most likely cause you to fly off the road. That’s why we always wear a helmet,” says Kikkan.
After lunch comes a nap and independent training. Twice a week it is strength training at the local gym, which, however, is always preceded by a 30-60-minute warm-up by running or on roller skates. Half of strength training is aimed at developing specific muscles, while the other half is aimed at strengthening core balance. This is where hanging leg raises come into play. First, Kikkan raises his legs to the top point, then smoothly lowers them down, and does the same with weights tied to his ankles. Then, keeping her legs straight together, she makes a sweeping motion in front of her face like a car windshield wiper. “Once I get good at it, I make it harder,” says Randell.
On days when Randall works on her endurance, she rollerblades or runs for 90 to 150 minutes at a "conversational pace" of 8 minutes per mile (about 5 minutes per km). Kikkan often runs with sticks, and since this is in Alaska, she takes a bell and pepper spray with her to scare off bears and moose.
During a running workout
Kikkan Randell at the World Cup competition
Kikkan also does long cycling training: in the summer - on the road, and in the fall - on a mountain bike. Randall also skis during the prep season, spending a two-week camp in Bend in May and a week in June at Eagle Glacier in Alaska. This year she will add a 10-day camp in a ski tunnel in Sweden in August and a week-long camp in Fairbanks, Alaska in late October.
DIET
Kikkan Randell's basic nutritional formula is protein and carbohydrates during every meal or snack. More carbohydrates in the morning, proteins in the late afternoon, and before and after strength training.
Kikkan starts his day with an early breakfast at 7 am. It's usually an egg white omelet with fresh vegetables and whole grain toast. And coffee, of course.
During workouts, Randall uses energy bars and drinks such as Gatorade. For lunch, she usually eats a ham or turkey sandwich with vegetables. Lunch includes another portion of proteins and fresh vegetables. Kikkan grills salmon or meat and makes a salad of spinach, avocado, dried cranberries and peppers. Peppermint ice cream is a dessert.
DAY SLEEP
Daytime sleep for Kikkan is a real religion. During the day she can sleep up to two hours, and this is what allows her to train so effectively. Kikkan grew up in Alaska, where the sun does not set below the horizon on a polar day, so she has no problems with the light interfering with sleep. At night, Randall sleeps 8-9 hours. “People are surprised, but I fall asleep as soon as I lie down on the bed,” says Kikkan.
EQUIPMENT
The Marwe roller skis that Randall uses in his training cost $349. Her LeMond Zurich road bike costs $2,860 and her Gary Fisher Cake II mountain bike costs $2,089.
PLAYLIST
Randall is a devoted fan of the Queen of Pop Kelly Clarkson. Her hit "Stronger (What Doesn't Kill You)" is playing on Kikkan's headphones these days.
MOTIVATION
Randall has dreamed of an Olympic medal since childhood, and now she is one of the main favorites for the Games in Sochi, where the sprint races will be held in Kikkan’s favorite free style. “I wasn’t alive the last time an American won a medal in cross-country skiing! It would be great if I were next."
Matthew Futterman
Pull-ups are the simplest exercises in the sense that they can be performed on any suitable bar. As a horizontal bar, you can use a vertical iron bar fixed between two trees, a fire escape, or a water pipe located at a suitable height.
You can also visit the gym, which is equipped with sports equipment and exercise machines. At the same time, these are very difficult exercises; they cannot be performed by a person whose muscle strength is not sufficiently developed. Experienced athletes use weighted pull-ups to achieve rapid muscle growth. In this article we will look at the correct execution of exercises on the horizontal bar with weights and how to choose the right weight for the weight.
What muscles work
The classic technique of performing pull-ups is not very complicated in appearance: using the hands, holding the bar with the palms, a person lifts the body vertically upward, and then smoothly lowers down to the starting position. However, this exercise is quite difficult, and considerable physical strength is required to complete it. 
Muscles directly involved in the exercise:
- biceps;
- muscles of the forearms;
- latissimus dorsi;
- large and small round muscles of the back.
Did you know? The 17-year-old from Northern Virginia has done 7,300 pull-ups. During the first six hours, the teenager did pull-ups at a rate of 10 exercises per minute; in total, it took more than 15 hours to complete.
There are many variations of this exercise, all aimed at getting the best end result. 
You can do pull-ups:
- so that the chin touches the crossbar;
- touching the bar with your shoulders;
- touching the bar with your stomach;
- with a body turn in the air (around the crossbar);
- with clapping of palms in the air (for pros);
- with legs raised to a right angle position;
- only on the right or only on the left hand;
- with weights on the legs, belt, forearms, and neck;
- with performing lateral pull-ups on one arm;
- doing a “plank” or “scissors” in the air over the bar.
Did you know? The idea of progressive training came to our contemporaries thanks to the ancient Greek legend of the wrestler Milo from the city of Croton, who trained daily while carrying a small calf on his back until the animal was fully grown. Thus, the load on the wrestler's back increased slightly every day, and along with it his strength increased.
Benefits and contraindications
The benefits of pull-ups are:
- They have a beneficial effect on building and strengthening the upper body, but this is only one of the positive aspects of the exercise.
- The back muscles are also involved in the process, and pull-ups are an excellent tool for strengthening and lengthening them. If the exercises are regular, then after a while the athlete will find that his posture begins to improve.
- Since the exercise involves a multi-purpose, dynamic and complex movement, it works many muscles at the same time (muscles of the back, shoulders, legs and arms).
- The process also creates muscle mass, which is the latissimus dorsi muscle, which runs from the back of the shoulder to the lower back (the main muscle responsible for the V-shaped silhouette desired by men).
- This is a classic weight-bearing exercise that provides resistance to the body. These exercises are simple because they don't require special, expensive equipment (although pull-ups do require a plank).
- Will help build core muscle strength and are an ideal form of functional movement training that will reduce the risk of injury and falls and build grip strength because the load involves the fingers, hands and forearms.
Important! If an athlete has a powerful lower body and needs to create harmony with the muscles of the upper back, then pull-ups are ideal because the lower back and legs will not be involved at all in the exercise.
For some diseases of the musculoskeletal system, there are contraindications for exercising on the horizontal bar, since their implementation can be harmful to health. These are diseases such as:
- scoliosis;
- osteochondrosis;
- herniated intervertebral discs.
People who have these diseases (or any others) should consult a physical therapist or their doctor before starting exercise on the horizontal bar.
When to add weights
Before you start exercising with weights, you need to be very familiar with doing regular pull-ups. Weighting should be used when the athlete can do (without special effort) 15 such actions in one approach and for at least 3 approaches per session, but not earlier.
Three ways to weight to increase muscle building strength:
- hanging a weight plate from the athlete's belt;
- pull-ups with dumbbells held between the legs;
- wearing a weight vest.
Pros of weighted pull-ups:
- As the muscle work becomes more intense, it generally increases muscle mass in terms of strength.
- When weighted exercises are performed, the muscles will work more intensely compared to a regular pull-up, which in turn results in a greater increase in muscle gains compared to a regular pull-up.
Did you know? Strength training is an all-encompassing term for all exercises designed to improve physical strength. Weight training is a type of strength training that uses weights or prolonged muscle tension to increase strength. Endurance training involves aerobic exercise, while flexibility is developed through stretching exercises such as yoga or Pilates. Contrary to popular belief, weight training can be beneficial for both men and women.
How to choose the right weight
First of all, you should decide what type of weighting material will be the safest when performing exercises on the horizontal bar. It is best to choose a special weight vest, since the main weight falls on the athlete’s shoulders, which does not have such a negative effect on the condition of the spinal column as a barbell or kettlebell attached to the athlete’s belt.
Pull-ups with another type of load greatly stretch the spine; moreover, the weight does not always pull down; more often, during the exercise, the load shifts slightly to the left and a distorting load is released. In addition, amplitude swings of the body on the horizontal bar are not excluded; in general, the vertebral discs are hit quite hard. Experienced athletes recommend not skimping on weights, because if a person starts doing pull-ups with a load, it means he has the mindset to continue training, that is, the vest will come in handy many more times.
Video: Tips for Pull-Ups with Extra Weight When determining the weight of the load, you need to take into account the ultimate goal of the training, that is, whether it is aimed at increasing strength, muscle mass or endurance. The primary task is to determine the individual maximum weight that will allow the athlete to do a measured pull-up (observing the technique) at least once. This will be the maximum operating weight of the load. After the maximum working weight is determined, we select load options:
- Working weight to increase muscle mass: take a weight with a weight of 70–85% of the maximum working weight, and perform 8 to 12 repetitions with it. The last exercises are done at the limit of strength.
- Working weight to increase muscle strength of the back and arms: here the athlete works with a heavy weight, at least 85–95% of the maximum working weight. A set of 2-4 pull-ups is performed, followed by a rest, and the next set is performed again.
- Working weight to increase strength endurance: in this case, the lightest weighting material is used with a weight of 50–70% of the maximum working weight. For each approach, do 15 to 20 repetitions.
Did you know? A 54-year-old man named Mark Jordan from Texas was able to do 4,321 pull-ups in 24 hours and was awarded a Guinness World Record certificate on March 11, 2015.
How to do it right
Drop Set is a technique used in strength training and bodybuilding. In the first phase of the exercise, the heaviest weight is used to gradually lower it. When doing a pull-up, the athlete clamps and holds a heavy dumbbell or kettlebell between his legs. This technique is aimed at maximizing muscle growth. 
The following approaches to the horizontal bar are used in it:
- The first is to use the heaviest weight, for example 13–13.5 kg, when pulling up with it, the athlete gets tired after 4–6 repetitions and stops performing.
- Second, the weight is reduced by 2.5 kg, after which you need to do 8–10 pull-ups.
- Third - the weight is reduced by another two and a half kilos and 10-12 repetitions are done.
- The fourth is another weight reduction of 2.5 kg and another 12–15 repetitions.
- Fifth - here the weight is reduced at the discretion of the athlete (options: 2.5 kg or 5 kg), 15–20 pull-ups are performed. In the fifth approach, it is not necessary to adhere to the specified number of repetitions, but can be performed as many as the athlete is able to do.
There are many different types of pull-ups. You can place your hands close to each other on the bar, or create a wider grip. The wider the distance between the palms, the more the back muscles will work. For those who want a V-shaped back, it's best to work with a wide grip on each set.
The way you grip the bar will also affect which muscles are used. 
A grip with the palms facing away from the athlete is a pull-up with the participation of the spinal muscles, and when done with the palms facing the person doing the exercise, the biceps are involved in the work. Neither of these methods is better than the other, they are simply two different exercises that use a slightly different way to move different muscle groups when lifting body weight.
Important! Control your movements so that they are slow and smooth throughout the session.
Let's look directly at the technique of pull-ups on the horizontal bar; it can be performed both with the use of weights of various weights and configurations, and without them:
- Grab the bar with your hands, palms forward, with the space between your palms slightly wider than your shoulder width.
- Keep your legs slightly bent, kneecaps as close as possible.
- Concentrate on your back muscles and feel them contract as your arms lift your body up. There is no need to tuck your chin over the bar.
- When you pull yourself up, fix your position for a few seconds at the highest point of the lift, pressing your stomach against the bar.
- Pull yourself up slowly, mentally, slowly, counting to three, then freeze, squeezing your back muscles, then also slowly lower yourself to the count of three.
- Between reps, hang slightly from the bar, looking down and relaxing to allow your back muscles to move away from your shoulder blades and return to their rightful place.
As with other exercises, there are some errors in the pull-up that need to be addressed to make it safe and effective, including:
- Partial range of motion - the full length of the muscle needs to be developed, so always work from full extension at the elbow until your chin passes the bar.
- Lack of control when lowering - lowering the body down is as important as pulling it up, therefore, after lifting, the athlete should not allow the body to fall sharply down, so as not to injure the shoulder girdle.
- Jerky movements - do not use additional jerks, jumps or push-ups to pull yourself up, this can lead to strain in the muscles of the shoulders and back.
Did you know? Strength training equipment appeared in Europe and America in the sixties of the last century, but their demand increased in the 1970s, along with the fashion for bodybuilding and the popularity of bodybuilder Arnold Schwarzenegger.
Examples of training programs
Major Armstrong's Pull-Up Program
| School days | Daily task |
| 1 day | Five approaches, in one approach pull-ups are performed at the maximum level, between approaches there are 90 second breaks. |
| Day 2 | "Pyramid". The first two approaches with a maximum “extension”, between them there are 60 seconds of rest, after which in the following approaches an additional 10 second timeout is taken between each pull-up, for example, if 2 exercises are completed, the athlete rests 20 seconds, after three - 30 seconds, after four - 40 seconds. Between the first and second exercises, rest for 10 seconds. |
| Day 3 | 9 approaches (sets) are performed with a fixed number of pull-ups, the maximum for a particular athlete. These 9 sets will consist of three grip variations: 3 sets with a wide grip, 3 with a medium grip and 3 with a narrow lower grip. The rest time between each set does not exceed 1 minute. |
| 4 day | The maximum number of fixed pull-ups is done. That is, if the fourth day assumes that the mandatory 9 approaches are performed, then on this day it is necessary to perform the maximum possible number of sets, changing the way of gripping the crossbar every three approaches. Rest time between sets is 1 minute. |
| 5 day | The program of any day that turns out to be the most difficult to complete is repeated. |
Workout - training program from turnstile man Hannibal
| In one workout, you need to complete 11 approaches, which are done with virtually no rest breaks, in a circular system. | Execution order |
| Pushups | In total, 275 push-ups are done during the workout; in the first approach, the athlete does 30 push-ups, and in each subsequent approach, one push-up less. |
| Pull-ups on the horizontal bar | During the workout, only 70 pull-ups are performed, for the first approach - 10, in each subsequent approach they become one less, in the last six approaches five repetitions are performed. |
| Push-ups on horizontal bars | A total of 165 push-ups are performed, 20 times on the first approach, decreasing by one push-up in all subsequent approaches. |
| Pull-ups with reverse bar grip | The exercise is performed 70 times, in the first approach - 10 times, with each subsequent number of pull-ups is reduced by one, the last six approaches - 5 repetitions. |
Important!Before an athlete begins to perform exercises on the horizontal bar, a warm-up is necessary, during which the muscles will warm up. Warm-up time varies from 5 to 15 minutes; it is a necessary condition for safe exercise. If an athlete ignores the warm-up, the workout may end in muscle and ligament rupture.
- Before starting exercises on the horizontal bar, the athlete needs to lose extra pounds.
- It is necessary to become proficient in performing regular pull-ups before you begin training with weights.
- To safely perform exercises on the bar, the athlete needs to train the grip of his fingers and palms.
- It is advisable to select shoes for exercise with low and hard soles; the top of sports shoes should be made of breathable materials. Clothes should not squeeze the body, but should not be too loose so as not to interfere with activities.
- Many athletes apply chalk dust or talc to their hands before approaching the horizontal bar. This is done so that the palms do not slip on the crossbar and the grip is tighter.
If there is a need to train the hands to strengthen the grip of the hands, then you can use a wrist expander, exercises with which strengthen the muscles of the palms, fingers and hands. Carpal expanders have different tensions, so when purchasing, you need to make sure that you are purchasing the one that suits you specifically. If you can’t grasp the handles of the device or simply don’t have enough strength to squeeze the expander, most likely the person’s hand grip is undeveloped. 
To begin with, it is best to buy a weaker (with a soft spring) expander, with a small grip. After your hands gain strength and increase your grip, purchase a more complex expander model.
Did you know? Springs and the elasticity of the expander material are also types of force. When you press on them, they begin to give in and resist with the same force that the compressor gave them.
World records
Today the following Guinness World Records have been recorded for pull-ups on the horizontal bar and parallel bars:
For speed:
- in 60 seconds: 54 pull-ups from Boris Nalbantov, Sofia, Bulgaria, June 17, 2017;
- in 1 hour: 1,009 times by Stefan Huland in 2010;
- in 6 hours: 3,515 times by Andrew Shapiro in 2016;
- in 12 hours: completed 5,742 times by Andrew Shapiro in 2016;
- in 24 hours by men: 7,600 times by John Orth, June 11, 2016;
- in 24 hours from women: completed 3,737 times by Eva Clarke in 2016.
On one hand:
- first place in one-arm pull-ups in one minute: 30 times from Blake Augustine Dick in 2015;
- in second place: George Gaidardzhiev - 17 pull-ups per minute;
- third place: Maibam Itomba Meity (India) - 16 pull-ups, performed in 2014;
With additional weight (burden) in one minute:
- heaviest weight: 230.49 lb (104.5 kg), achieved by David Marchante in 2016;
- with 40 lb (18.14 kg): 31 reps, performed by Ron Cooper (USA) in Marblehead, Massachusetts, USA on September 7, 2017;
- with 60 lb (27.21 kg): 23 reps, done by Ron Cooper in 2016;
- with 100 lbs (45.36 kg): Stephen Proto did 14 pull-ups on October 15, 2014.
Pull-ups on the horizontal bar are an exercise that initially requires the athlete to be in good physical shape, and performing them with weights is much more difficult than its original version. But it’s not the gods who burn the pots, and everyone, through persistent repetition, can achieve excellent results in this sport, as well as a beautiful figure with well-defined back muscles.
This article describes 23 variations of pull-ups. Eight of them are for those who are not strong enough for traditional techniques. The following 15 will diversify the training of experienced athletes.
Tip: Practice one or two variations if you are not yet strong enough. This way you will learn how to do pull-ups without outside help.
1. Pull up to the chin
These pull-ups are similar to traditional pull-ups, but with one difference - the palms are facing towards you, not away from you. This type of pull-up is difficult, but noticeably easier than the traditional one. It's great for building strength.
2. Hanging with bent arms
Hold for as long as you can at the top of a regular pull-up or chin-up (chin over bar, arms bent, elbows in a straight line with hips). If you are not yet strong enough to lift your body weight, stand on a chair or stool.
3. Parallel grip pull-ups
This variation is similar to the chin-up, except that you do the pull-up on parallel bars (palms facing each other). Like the previous options, pull-ups with this grip are easier than traditional ones. This is a good exercise for those who only have the strength to do a few standard lifts.
4. Pull-ups with body rocking
When performing such a pull-up, an impulse is generated due to the pendulum-like swinging of the hips, legs and arms, which facilitates the lifting. This option is more suitable for those who are already able to do a couple of classic pull-ups.
5. Pull-ups with an elastic band
Hang the elastic band over the bar with one end hanging down in a loop. Place one foot or knee in the loop to create tension on the band and reduce body weight. Do as many pull-ups as you like. The tape facilitates movement at the most difficult, lowest point. Use harder bands to start with and continue with softer bands as you progress.
6. Jump Pull-Up
The jump is performed in the first part of the exercise (during the upward jerk). The idea is to generate enough momentum to get to the top of the movement. Then you should focus on doing the second part, lowering yourself down very slowly. Repeat. If the jump is too difficult for you, or if the bar is too high, then use a chair or bench to stand on and reach the bar and do only the second part of the pull-up. This is a good option because it allows you to acquire muscle memory for the main upward movement (with a reduced load) and get used to full body weight in the second part of the exercise.
7. Pull-ups on a machine
Set the weight stack to your desired level. The heavier the weight setting, the easier the movement. Grab the bar, place your feet or knees on the moving platform and begin to pull yourself up. This option is inferior to the elastic band option because it does not require torso stabilization. Plus, your body is in a more upright position than with a band pull-up or traditional pull-up. However, this variation is worth considering as it helps strengthen the core muscles involved in the pull-up and you get used to the basic vertical movement.
8. Pulldown to chest
Set the appropriate weight on the block. Sit with your hips under the restraint to give your body stability. Grab the bar and pull it down towards your chest and then back down. Repeat. Lateral pulldowns only mimic the muscle tension that develops during a pull-up, since you remain in place and the muscles that stabilize your torso are not engaged. So: Side pulldowns help improve pull-up strength, but progress will be slow unless you use at least one more of the variations above. Note: Although this exercise is not the best pull-up variation, it is great for increasing muscle mass.
15 pull-up variations for advanced
Use the options below if you have already mastered a traditional technique and want to challenge yourself.
9. Weighted pull-ups
Just add some extra weight to your body weight and do regular pull-ups. You can use a weight belt or vest, hold a dumbbell between your ankles, or wear a backpack with weights.
10. Pull-ups with a rigid elastic band
Place a heavy dumbbell on the floor under the bar. Secure one end of the tape around its handle. Loop the other end around your waist or put on a weightlifting belt and attach the band to it. Then do regular pull-ups. A rigid tape makes movement difficult at the very beginning.
11. Wide-grip pull-ups
This is the same as a traditional pull-up, but with a wider grip. It is aimed at more intensive development of the lateral muscles. Some people prefer to use inclined bars, which allow for a wider grip, while others prefer straight bars. Note: Your range of motion will be reduced compared to the traditional method because the hands are further apart, meaning there is no way to tuck the chin very high.
12. Pull up to chest level
Unlike simply pulling yourself up to the bar, this tightens your chest. It takes a lot of strength to lift yourself that high. If you can't do this with a straight torso, try swinging your hips and legs to generate momentum. However, your ultimate goal is to perform this type of pull-up without momentum/pushing.
13. Pull-up with clap
Pull up with such speed and strength that you are able to release your hands as soon as your chin rises above the bar and your body continues to rise. Clap your hands when you reach the highest point. Grab the bar as your body begins to move down. To achieve sufficient speed/power, you may need to use a pendulum motion.
14. Pull-ups with change of grip
This variation is very similar to the clap pull-up (see above). But instead of clapping in the air, you change your grip. So, you start with an overhand grip where your hand rests on top of the bar, make a vigorous push up, release your hands at the top of the movement, place your hands back on the bar in a reverse grip, and then lower yourself. Then you again make an energetic jerk with your chin up, again free your hands, change your grip to a straight line, and so on.
15. Commando Pull-Up
Stand under the bar so that your back is to one end of the bar. Use a mixed grip (one hand on top, the other on bottom), with your hands close to each other. Pull yourself to one side until your chin is level with the bar, then lower down. You can alternate doing pull-ups on each side, or do all the reps on one side and then switch to the other side.
16. V-bar pull-up
This is very similar to the Commando pull-up. Place the V-bar on the top bar and grab the handles. Pull up to one side and then lower down. You can alternate doing pull-ups on the right or left side, or alternately on both sides in any other way.
17. Towel Pull-Up
Take a towel and fold it in half over the bar. Grasp the hanging edges of the towel with your hands and pull yourself up until your chin is higher than your hands. Lower yourself down and repeat. Tip: For a wider grip, use two towels - one for each side - as far apart as you'd like.
18. Pull-up on a rope
This is exactly the same exercise as with a towel, but instead of it there is a thick rope.
19. Pull-ups on your fingertips
Instead of a regular overhand grip, hold onto the bar with your fingertips. Start with 4 fingers, then move to 3, 2 and 1 as your strength increases. Like the towel pull-up, this variation helps increase arm strength and grip.
20. Triangle pull-up
This option involves moving the body between 3 points. Start from a dead hang and pull yourself diagonally up and to the left. Then pull your body as far to the right as you can. Finally, lower yourself back to the starting point. Repeat the movement starting from the right side. Tip: When you're at the top, you can lean left and right a few times to make the exercise more challenging.
21. Lifting over the bar
This exercise is essentially a combination of a pull-up and a swing with the emphasis on bent arms. The starting position is standard: arms straight, hanging on the bar. Then push your body up. When you reach the top, pull your chest forward and begin to lift your elbows up until they are higher than your wrists. Then straighten your arms. Finally, return to the starting position and repeat. In the beginning, you may have to use pendulum movements to gain enough momentum to lift yourself over the bar. But, in the end, this exercise can be learned to be performed with minimal pushing.
22. One-arm pull-up with support
Grasp the bar with one hand using any grip (you need to train all types). With your second hand, grab the first one at the wrist. Pull your body up until your chin is over the bar, then lower down. Over time, you can move your hand from the wrist to the forearm, biceps and to the shoulder.
23. One-arm pull-up
Grasp the bar with one hand using any grip (it’s easier to start with the bottom one). Then pull yourself up until your chin is over the bar. Note: to learn how to do pull-ups like this, you will have to practice a lot and a lot.
Based on materials:
www.kingofthegym.com/pull-up-variations/
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