Video: Body Position and Mobility in the Chest-to-Bar Pull Up
The first thing you need to do is get your body into a position where it will not fall down when you perform a pull up. You have two options: 1) Get yourself into a plank position or 2) Get yourself into a squatting position.
Get Yourself Into A Plank Position
In order to achieve a good starting position, you need to keep your back straight and your knees bent at 90 degrees. Your arms are held out straight ahead with palms facing each other.
Keep your shoulders tucked in and don’t let them move forward or backward. Don’t try to shrug them up or down either; just keep them close together and tight.
Now, while keeping your back straight and knees bent at 90 degrees, slowly lower yourself until you reach the bottom of the pull up. Then immediately start pulling yourself back up again.
Do this several times so that you develop a good foundation before trying to increase the difficulty level.
When you are ready to go further, use a dip belt like one found under your seat in a car or even wear one on your waist (or anywhere else). If you do not own a dip belt then just hold on to one of your ankles while you do your pull ups.
Don’t worry; we are going to talk about this more in just a moment.
As you get stronger you can use a heavier dip belt or wear a backpack with weight inside it (such as a filled water bottle). Not only will this make the exercise harder, but it will bring out any weaknesses that you have and give you an opportunity to improve upon them.
Get Yourself Into A Squatting Position
A second option you have is to get into a squatting position. I find that this tends to be better for people with back issues because it takes the stress away from your lower back and isolates your abdominal muscles more.
In order to get into this position, you are going to place your legs wider than shoulder width and turn your feet out about 20-30 degrees. Then you are going to lower your body by bending your knees and hips until your thighs are at right angles to the floor.
Hold this position for the entire set.
Your arms are held out straight ahead with palms facing each other just like they were when you were in a plank position. Your shoulders should not be moving up or down and you should not feel any stress in your neck.
Your back should be straight and tight.
Get Yourself Into A Squatting Position
Keep your back straight and tight and your knees should point straight ahead. Do not let them turn in or out.
From here you can do the exercise exactly like you would in a plank position, or…
Doing Deck Squats
One of the best squat variations to do after pull ups is called a “deck squat.” What this does is it gets you used to the bottom position of a squat.
You do not have to go as low as you possibly can, but you should at least go down far enough that your hamstrings touch your calves. This will get your tendons and ligaments used to the stress that they’ll experience when you start doing full depth squats, and it also takes pressure off of your knees.
You can either do these with your heels on the edge of a stair or platform or without. If you use a platform then you will be able to go deeper than if you were on the floor.
In both cases your knees should not go past your toes and you need to keep your back straight and tight the entire time. Do not bend forward at the waist.
You’ll pull yourself back up and then move right into your next rep.
Don’t let this turn into a legdomination workout though. These should always compliment your regular pull up workouts and not detract from them.
As far as how many you should do, it really just depends on your current abilities. If you can’t do more than 3 deck squats, then obviously don’t do more than 3.
Work your way up in small increments and try to hit 3 sets of 5 before moving on to more difficult exercises.
It’s a good idea to have your legs and core tired before attempting these because it will make the exercise harder. If you’re a complete beginner then doing these after a few sets of regular pull ups is probably enough.
If you’re an intermediate then you can do a few things. You could do regular pull ups, then 3-5 sets of deck squats, and then finish off with some weighted pull ups or chin downs.
Or you could do your regular pull up sets, then drop straight into the bottom of a squat and hold that position for time. You would rest for a couple minutes and then do it again.
I’d start with 3 sets and build from there. This will tire you out pretty well since your legs are in a semi-flexed position while your upper body is working hard.
Whatever you do, don’t start off by doing a bunch of weighted pull ups because you will probably end up injured. Even if you have been doing weighted chins for a while, your body might not be used to the extra lower body movement.
Start slow with regular pull ups and build up from there.
Over time you can increase the intensity of your regular pull up workouts, decrease the rest time, etc…
but I would not advise doing more than 3 sets of 5 weighted pull ups in a single workout even if you think you cando more. Many people will underestimate the toll that additional weight will have on their body.
If you get to a point where adding weight becomes too easy, then add another set. If that becomes too easy, then add another set, etc…
Don’t rush it. Building up your strength to a point where you can do 15 or more pull ups in a single set takes time and patience.
While these tips should keep most people from getting injured, there is still the small fact that you are placing additional strain on your body with weighted exercises. If you start to feel pain at any time while doing these exercises, then you need to stop right away.
No pain no gain is BS. Pain is something that your body tells you needs to stop whatever you’re doing because you’re doing damage.
Listen to your body and take a day or two to rest whenever you feel any sort of pain.
Also, when performing these exercises keep this in mind: Pull yourself upward toward the bar, don’t just rely on the weight to do the work and fall toward the bar. Be conscious of what your body is doing at all times.
If you aren’t sure of proper form, then find a coach or look it up online.
This is technically correct, but this should be your last resort. Most of the people who give this advice have no experience in weight training and don’t have the qualifications to give this advice.
Today there are many qualified coaches and trainers who provide personal training guidance. You can also get advice from your friends, fitness enthusiast who have knowledge about body building.
There are many benefits of doing pull up correctly. It provide strength, flexibility, and coordination.
It also helps in burning fat from the body and improve your day to day activity. This is one of those training techniques that can help you get a ripped body and correct posture too.
You need to follow some guidelines for proper pull up form. Grip the bar using only your palms.
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