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Mehr Klimmzüge mit diesen 5 Tipps - Markus Bremen

Improve your pull-ups with these 5 tips

27. March 2014/2 Comments/in Experts /by Markus Bremen

Let it all hang out…

Pull ups are the result of functional strength and a prime example of the versatility of bodyweight training. Whether you want to build massive upper ody strength and core stability, or you want to define your shoulder, arm, back, or core muscles – pull ups are your weapon of choice. The following five tips will improve your technique and consequently increase your reps.
  • The right technique, or how to protect your shoulders from injuries.
Although the pull up is a good exercise to develop your body naturally an excessive and uncontrolled execution with slacking shoulders can result in overload symptoms in the joints. Therefore, start every rep with your shoulders pulled back and watch for a slight bend in your elbow joints. Doing it this way is easy on your joints, prevents overstraining your fascia, and allows for more pain-free reps.
  • Use your back muscles (not just your arms)!
A normal pull up should first and foremost be accomplished by the mighty M. Latissimus dorsi (broad back muscle). In comparison your arm and shoulder muscles are way too weak and burn out quick. To fully activate your ‘lat’ a proper warm up with some dumbbell or kettlebell rows is in order. Rows with a sling trainer or ‘high pulls’ are also helpful. Light strikes to the back muscle right before the pull ups also work wonders.
  • The chin has to go over the bar!
Pull yourself up completely. In every stage of the motion of a pull up there are different muscles involved in different angles. For a considerable improvement of your reps it is essential to train every single stage equally. ‘A chain is only as strong as its weakest link’! If you feel you can’t fully do another rep (with your chin over the bar!) it is time for a break or you work on another grip position, improve your static holding power, or train the excentric (sinking) phase of the downward movement.´
  • 1000 pull up variations – variety is important!
Get some variety in your pull up routine. You can achieve an effective improvement if you tryand train the countless pull ups variations. This also is a good recipe against boredom. For many aspects of fitness like grip strength, explosiveness, and overall strength there are special techniques. Here are some examples:
      • grip strength: Mix Grip Pull‐Ups, Narrow Grip Chin-­Ups, 1-­Arm, Assisted Pull-­Ups
      • explosiveness: Clap Pull‐Ups, Switch Pull-­Ups, In & Out Pull­‐Ups
      • overall strength: Side­‐to-­Side Pull‐Ups, L-Sit Pull‐Ups
  • Carpe diem – the day has 24 hours!
‘Grease the groove’, the well-known system by Pavel Tsatsouline to improve strength, has helped me a lot to imprve my pull up reps significantly. Incorporating it in your workout routine is fairly simple. Do a pull up set every 2-3 hours spread over the day. It is important to note that you don’t go to your limit but leave air for 1-2 additional reps. A perfect form and total exhaustion contradict each other. You are encouraged to change to a different grip variation regularly. Even if you can only do 2-3 reps per set it will add up over the day and result in a decent total.

Sample workout for increasing the pull up reps

The following workout program can be done 2-3 times per week in addition to your normal training regimen. The simple program structure can be complemented by different grip variations. Accompanying mobilisation exercises for your shoulder are important.
    • A1:Negative pull ups (overhand grip) – 2 x 5 reps with 5 seconds downward movement
 
    • A2:Leg raises – 2 x 10 reps
 
    • B1:Negative pull ups (underhand grip) – 2 x 5 reps with 5 seconds downward movement
 
    • B2:L­‐Sit Hangs – 2 x 30‐60 seconds
 
    • C1:Extended push ups – 2 x 10
 
    • C2:Bar Hangs – 2 x 30-­60 seconds
 
  • D:Farmer Walks – 2 x 50 m
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2 replies
  1. Benni Wesstside says:
    31. March 2014 at 8:20

    Sobald in unserem Showroom wieder ein verso360 steht, werde ich die Tipps mal in die Tat umsetzen und schauen, wie ich meine Klimmzuganzahl nach oben schrauben kann.

  2. Elmar says:
    31. March 2014 at 8:27

    Ich stehe daneben und zähle!

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I have just trained with the revvll PRO for two weeks. The product is so versatile and I can train almost all major muscles of the body using different variations. The rope pulling training mechanism brings a lot of fun and new elements to my daily training program. Thanks a lot. Hope there will be more new training equipment to be invented by aerobis in the near future.

Bruce W.

I received the new massage gun Mini today - it's really awesome! I have for a few years very good experience with the Hypervolt and was actually looking for a "little sister" to the big brother. A pistol that fits even better in the hand and is especially good in the neck and forearm area and that you can also quickly take with you. Then the smaller Hypervolt GO recently came on the market - and I was totally disappointed. For one thing, it's significantly louder than the Hypervolt PLUS and has an almost ridiculously low contact pressure. The motor stops almost immediately when you push a little harder. A real disappointment. At all, when you consider that costs over 200, - euros.

The more I was pleased that you have also brought out such a handy little gun. And what can I say: It exceeds my expectations! Significantly even. It has a decent contact pressure and the motor also does not fail if you press properly, i.e. you can go deep into the tissue. There are four useful attachments included, which I'm also used to from the Hypervolt. And also extremely important, it's whisper quiet - just like I'm used to with the Hypervolt PLUS. And it is extremely handy. A case would have been cool, but it's not that important. In any case, a good price-performance ratio overall. And it is also extremely classy in appearance.

This is a really ingenious little part! Great expansion of your product range.

Ingo B.aerobis Mini Massage Gun

Hi,

just wanted to let you know the I have set up both the endless rope trainer and the kinetic trainer on the rig. I have got to say that both pieces of equipment are outstanding mate - I should of purchased all 3 items earlier. I thought I would share some positive feedback - as both myself and my wife are really impressed with these items.

Thanks again

Joe F.revvll PRO & Kinetic Trainer

Hello,

we are very satisfied with our order. For intense club use, the equipment is always in perfect condition.

Congratulations for the quality of your products.

Coach Riad Bel - Muay Thai School 92 CologneBattle Rope & revvll PRO

Hello aerobis-Team,

here a little feedback from Ratingen Lintorf. We are still satisfied with your products and our members enjoyed using our Functional Training Area and your equipment at every opportunity.

Thanks a lot, you are doing a good job!

Turn- und Sportverein 08 Lintorfverso360, revvll PRO & aeroSling

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