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.
- Use your back muscles (not just your arms)!
- The chin has to go over the bar!
- 1000 pull up variations – variety is important!
- 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!
Sample workout for increasing the pull up repsThe 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