Pull-up training – avoid these mistakes at all costs!
Lift-ups: Everyone knows them, but very few people dare to do them. It takes nothing more than regular practice and a good portion of will Then you, too, can train your entire upper body with this effective fitness exercise and have a lot of fun, too!
This is why pull-up training should definitely be on your schedule
Why you should be pulling your body up on a bar? Because you’ll strengthen your back, chest, abdominal and upper arm muscles with this exercise. Plus, you’ll burn fat and improve your coordination long after the workout is over. In general, you don’t need any elaborate equipment to perform the pull-up. Besides a chin-up bar, you can also use a sturdy branch, scaffolding or door frame. Just be sure these will actually support your weight.
This is what you need to pay attention to when doing pull-up workouts!
Simply dangling your legs won’t help you, though. With pull-ups, a perfect exercise execution is particularly important in order to use muscles and vision correctly.
Therefore, proceed with patience: Perform the exercise in a controlled manner and only dedicate yourself to the pull-up bar when you are fit to perform it correctly.
In your pull-up training, you also have the choice between different pull-up executions.
- Pull-ups with a shoulder-wide grip are considered the usual starting variant if you want to train pull-ups. To do this, grab the pull-up bar with your palms facing forward, cross your feet and lift them without swinging. Now pull your shoulder blades together and yourself up until your chin rises above the bar.
- With a wide overhand grip and your palms away from your body, you’re primarily working your back muscles. You will spare but your shoulders.
- For tight pull-ups in the underhand grip you apply less back strength, but primarily use your biceps.
If you want to do pull-ups correctly, pay attention to the following additional details:
Get a proper grip
Start your pull-up workout with the correct grip. Place your fingers side by side and your thumbs around the bar for a good grip. Hang out in a relaxed position with your arms almost extended.
Arms, legs and shoulder blades
Now pull your shoulder blades together, activate your abdominal muscles, and pull your knees toward you with your legs slightly crossed. This will help you avoid an uncontrolled sway.
Pull up and lower properly
Now bring your chest up to bar height slowly, without momentum and with permanent torso tension. Point your head forward and bring your chin over the bar. Lower yourself back down in the same controlled manner until your feet reach the floor. You can, of course, train several pull-ups in a row without setting them down.
Pull-up training: the most common mistakes
For an effective pull-up training without injuries and strains, you should perform your pull-ups properly. Therefore, avoid the following mistakes:
- Using momentum: Never fidget with your legs in the air, but pull yourself up by muscle strength alone.
- Half measures: Perform the complete movement and don’t drop once you get to the top.
- Breathing incorrectly: never hold your breath! Breathe in as you pull up and breathe out as you lower.
Tips for beginners and advanced
You can incorporate pull-up training into your workout even if you’re a beginner. However, all beginnings are difficult. So be patient and don’t give up! On the other hand, if you’re a semi-pro, make sure you’re constantly challenging yourself! Prevent your muscles from getting used to the load, mix them up – and add variety to your training program!
In each case, here are some tips for even more fun and success with pull-up training.
If you’re a beginner:
- If you have never done pull-ups, you should first train the arms and the latissimus For example, a endless rope or exercises with the sling trainer are suitable for this.
- ask for support: if someone is holding your legs, you will have to pull less body weight up.
- Stand on a step or chair: this will shorten your way up.
- Use the tension of an powerband: With this aid, you kneel on a resistance band tied to the bar.
- Shorten the exercise: start at the top and only slowly lower yourself from the bar.
As an advanced exerciser:
- Vary your pace: up quickly, down slowly, or vice versa
- Change your grip position: wide or narrow, in the overhand, underhand or hammer grip
- Use weights like our adjustable weight vest: If you want to lift more than your own bodyweight, you can’t avoid them. Weights that can be strapped on or attached are suitable.
Conclusion: the more flawless the pull-up training, the higher the training success
Whether with some support or bare hands: Pull-up training is ideal for building muscle for athletes of any fitness level. But these demanding exercises require discipline, the right technique and regular training. Then the pull-up training will be a success – and will certainly bring you long-term fun!