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Watch adorable and confident Big Kids™ adventure through the Pull-Ups Games, where the new P... Pull-Ups is now available in 5T-6T to fit more shapes and sizes.
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- Pull-Ups
- What Is A Perfect pull-up?
- Why Is Doing A Perfect Pull-Up Important?
- How to Do A Perfect pull-up?
- Tips For Doing A Perfect Pull-Up
- Common Mistakes and How to Avoid Them
- What Muscles Need to Be Strong For Strict pull-ups?
- How Do Beginners Do pull-ups?
- Pull-Up Alternative
- FAQ
- Start Doing Perfect Pull-Up Today
A perfect pull-up is a full range of movement, meaning you can completely lower and raise yourself, with full range of motion, without using momentum. It can be done on pull up bars or gymnastic rings.
This is the classic butterfly pull-up from Crossfit. I'm not trying to flame the kipping pull-up as useless, this technique are for maximizing the pull-up number in competition. But they are not good for gaining the real strengthin the pull up game. The perfect pull-up is all about keeping the body straight and avoid swinging. This means that you a...
This is how a single rep of pull-up with perfect form looks like: 1. In the start position, grab the bar with overhand grip to form an active dead hang position by rolling the shoulders back and down. Grip the bar with shoulder width or slightly wider. Elbows locked, arms fully extended, and core engaged. 2. Keeping elbows pointing to your waist, p...
Engage core all the time
Studyshows core are what involved the most in pull-up. Surprised? No need to be. Keep the core tight throughout the full set of pull-up and you will know why it make so much sense in doing so. Fully engaged core keep our body stabilized and not wasting the energy by swining around. You will be able to foucs the energy on the actual movement and perform more reps with better quality. Even better, you might be hitting more reps!
Straight legs with toes pointing down
Too many online videos about pull-up showing people doing pull-up with their legs crossed and behind their body. Not good. A good posture of pull-up should be like an arrow with the legs straight. This goes particulary well with our previous tips, which is engaging the core. With straight legs and tight core, your body will form a straight line from your shoulder to the toes. And the only moving part should be your back and arms.
Grip the bar right
Finger knuckles should point to the sky instead of sideways when you hang from the bar. Your palm should form the biggest contact area with the bar. This way, you can have a stronger grip strength and avoid hand fatigue. If you are using gymnastic rings, use a false grip. The idea is to place your wrists over the rings instead of under. If you have your grip right, one obvious sign is your grip should not slide or loosen up in a single set of exercises. If it does, you are not holding the bar...
Forget to breathe
This is another common mistake people make during pull-up. Many are holding their breath or breathing erratically because they feel it helps them to do more reps with better quality. But this is wrong with most exercises. We need oxygen all the time in order for our body and muscles to work at their best performance level. If you do not breathe properly, your muscle will burn out faster and you risk fatigues way earlier than you should. So just remember to always take a breath with every sing...
Using momentum
Some people make the mistake of using their momentum to pull up when they cannot do it properly. This is not a great idea because you will only learn bad form and in return, increase your risk for injury later. If you feel like swinging and kicking around to complete the move, this probably means you are not ready yet. Train easier progression skills more for the necessary strength. Then, after you master some easier progressions smoothly, try to do them without any swing or kicking.
Not doing the full range of motion
Many people only go halfway up when doing a pull-up. This is because they are not strong enough to do it fully or their body simply cannot lift the full range of motion yet. We tend to avoid going to the extreme end because our muscle ability to exert force is weakest, at the shortest and longest muscles length. However, this is exactly the reason why we should always do full ROM for the max gain. You are leaving a lot of gain on the table if you do not go all the way up and down.
Back muscles
Lats, mid & lower traps are some of the main muscles that needs to be strong for pull-up. These back muscles will have a major role in strength building and keeping you safe from injuries when doing this exercise.
Biceps
The main driver in the arms when doing pull-up is the biceps brachii. It will be responsible for most of the movement involving the shoulder joint, especially during elbow flexion at high angles when performing this exercise.
Core muscles
Another muscle that is very important for pull-up strength is the core. Your abs, obliques, and lower back help a lot in keeping the body in good form during this exercise so it can be performed with perfect technique.
There are many progressions for beginners to achieve their first pull-up. Even if you already can do pull up, these progressions are still very useful as they help you to do more pull-ups. Check out the easier variations below to gain the fundamental upper body strength for a full pull-up.
Assisted pull-upswith a resistance band are one of the best exercises for beginners because they introduce them to the movement pattern of a pull-up while reducing strain on your joints. Reduce the...Chin-upis a lot easier than pull-up because you are gripping the bar with palms facing towards your body. This means that forearm and bicep muscles have more involvement in chin-up than back muscle...Kipping pull-up is great in learning the hip drive that will be used in more advanced pull-up variations. Swinging and kipping help to build strength in the hip flexion/extension pattern needed for...Bicep curls with dumbbells are probably the most effective weight exercise you can do to level up your pulling strength. Dumbbells allow you to strengthen the muscle through different angles and mo...How to do pull-ups at home (without a bar)?
The best option is gymnastic rings. You can install a mounting point on the wall or ceiling. Recommended width is 50cm apart. Or you can hang the rings on tree branches. There are some pulling exercise with a resistance band that can hit the same muscles as pull-ups. Anchor the band around something sturdy, such as doorknob or post. Stand firmly with a bend knee, and start pulling the band. Your shoulders and back should be the only moving parts. Use thicker bands or stand further from the an...
Do pull-ups give you a six-pack?
There is no magic exercise that can give you six-pack by itself. Pull-ups and other kinds of bodyweight exercises do burn fat, but the real work is in the diet. Pull ups required a lot of engagement from the core, it does help build lean muscles mass. But if you are eating too many calories, those are going to end up fat around your belly. To lose weight you need to eat less than your daily calorie expenditure, which means cutting down on junk food.
Is it possible to do 100 pull-ups in a row?
Yes, it is definitely doable. But it doesn't mean you should go for it, unless your goal is to set a record or something. Going for strength is always the better goal. The moment you can do over 20 reps of pull up effortlessly, is the moment you should start focusing more on your technique, than the number of reps. For example: if you can do 30 pull-ups but they are not clean and with bad form, then keep working until you get them perfect. Then try to go for 20 strict pull up instead. Weighed...
Quality is everything. Even if you do one perfect pull-up with the strict form it will help your strength and ability to perform them more times with crappy form.
The PULL UPS program is a easy and simple trainer to dynamically develop your strength and muscles by excercising the pull-ups. Just make a test and start workout that we prepared for you....
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18 janv. 2023 · Switching from diapers into Pull-Ups shows your child you appreciate – and support – all the growth that’s gone into the major transition from passive baby into active toddler. Teaching them how to play the “Which is Faster?” game shows them the benefits of making the change to training pants too!
8 janv. 2024 · Lift your pull-up game with these 12 types of pull-ups progressing from beginner level to advanced. We cover the type of pull-up, why it can help you grow stronger plus the muscles it works. We’ve also got videos for each variation so that you can see how to perform the specific pull-up.
So let’s talk about how to get your first (of many) pull-ups and break through that plateau. Below are templates you can customize to your pull-up needs. Whether that’s working on your pulling strength or your kipping skills – 1) check out the info below, 2) pick a game plan and 3) get to work…
Challenge yourself with PullUps 20, the ultimate pull-up app designed to push your limits! Whether you're a beginner or a seasoned fitness enthusiast, PullUps 20 is your companion for achieving your pull-up goals. 20 Pull-Ups Challenge: Take on the challenge of completing 20 pull-ups in a row.
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