Pullups and Chin ups are an extremely effective way of building both strength and
endurance. They are very good for full body conditioning, particularly
if you are an athlete or martial artist.
Pullups are one of the most beneficial overall muscle and strength
developers. This exercise (also called a chin up) is a simple body
weight exercise for building upper body, back and core strength.
Unfortunately this exercise is often overlooked/neglected in favour of
pumping iron or machine weights at the gym.
Why do PullUps?
A pull-up is a compound, pull-type exercise which works a large number
of muscles in your back, shoulders, and arms (biceps) at the same time.
An added benefit is that it works the abs as well as burning fat.
Bonus!
Standard exercise for special forces and elite organization fitness testing
Improves grip strength significantly
Develop a V-shaped back
If you are new to this exercise or are out of practice a weight
assisted pull up machine at the gym will help your muscles adapt to this
challenging exercise. Lat pull downs machines should also help prepare
you for a non assisted pull up workout. Once you have mastered the
basics there are various different types of pull up you can do including
wide and close grip:
As a much prefer time efficient home workouts (especially
as i am a new father with a busy work schedule). Other pull up bar
include door frame pull up bars, and pull up stations, however, i have
not used these.
Pull up workouts can be made varied and challenging by integrating
them into explosive cardio circuits. There is also scope to attach
weights to yourself or use a weighted vest if you become very advanced
at pull up workouts. I am currently working on the twenty pull up
challenge, and have improved consistently since i first started.
Following a structured training program, I have achieved positive
results with good gains in my biceps, chest. triceps and shoulder
muscles. Just need to work on my diet a bit more to get those abs. Good luck with your workouts.
Many athletes struggle greater to do the muscle up, than they do just
about any other technique in CrossFit. While technique is the most
valuable tool an athlete has at his disposal, the development of the
muscles used in this workout will assist the athlete in exploding above
the rings, and having the kinesthetic muscle awareness to maintain
proper technique.
Many workout regimens I have seen are ineffective
while others are dangerous. Today we are going to break down some
vital workouts that, when used effectively, can help you achieve a
perfect muscle up.
#1: Strict Pull ups
In CrossFit, I feel
we focus a little too much on our kipping pull-ups and butterfly pull-up
and forget the pull-up we all did in P.E. in elementary school. The
strict pull-up is foundational for the bar muscle up. This movement
develops your latissimus dorsi, traps, supraspinatus, infraspinatus,
teres minor and subscapularis which is vital for your strength and
support for your rotator cuff. If you are unable to do a strict pull
up, there are a number of exercises you can play with to develop this
critical movement.
Negative pull-ups (start at the top and lower yourself slowly)
Ring Rows
Pendlay Rows
Isometric Pull up hold
Gymnastic Rings Archers
# 2: Develop your Core Strength
In addition to
isometric lifts and explosive power, a strong core is vital to this.
Abdominal isometric holds, like L-holds and hollow holds accompanied
with explosive core work like pike-ups and GHD situps will strengthen
the explosive muscles needed in the abdomen that you will need to get
the pop your hips need for a muscle up.
#3: Chest to Bar
The
next drill you should perfect in your quest to mastering the muscle up,
is developing a strong chest-to-bar. For this drill I want you to focus
less on stringing chest-to-bar pull-ups together, while instead trying
to bring your hips and legs parallel to the floor and pulling the bar to
your rectus abdominus. This will involve a dramatic back swing
followed by an explosive kip.
If you can master this skill and can
learn to pull that bar to your abs, you are just one step away from
flicking your elbows to the air, and finishing your muscle-up.
You will also need to develop a strong hollow and a strong arch on the ground which will develop kinesthetic muscle memory.
#4: Learning the transition from False Grip to Ring Dip Position.
As stated earlier, technique drills
are vital to this workout. While this articles scope is more focused
on the muscle development needed to do a muscle up, there is one
particular technique that simply must be practiced before one should try
a ring dip from below.
For a proper technique video on the drill I'm discussing, check out Jason Khalipa's technique video
Practicing this transition will prepare you
for the "flick" of the elbows to the sky you will need to master before
attempting your muscle ups.
Philip Gephardt is a professional fighter and owner/founder of
Factum CrossFit and MMA in Utah. Phil was a nationally ranked wrestler
before switching sports and focusing on a professional mixed martial
arts career turned gym owner
