Fitness, Workouts

Tip Tuesday: The pull up

Oh the glorious pull up move. The move that some love, some hate and some desperate need. This tip Tuesday we get into the pull up, one of the basic human movements we would have to master, or at least pull it thru.

When I started my fitness journey; consistency, discipline, passion and fun made me soon reach my first bodyweight pull ups. Later I was having my weighted pull up PR with 18kgs on my 44kg. Yes I am petite. and my 17 strict bodyweight pull up PR. But before we get to fancy describing the pull up variations (under grip, over grip, width, etc) we better know why it is so important to have this movement in your training program without doubt.

WHY TO PULL UP

The pull up move not only makes you strong but builds up your back, shoulders and arms. We cannot just pass it by and ignore it. I am actually talking to the women here. Since men just do them, good or bad, they do… I hope.

The pull up add mass and definition because it targets the back muscle groups, shoulders, core and arms.

MUSCLES INVOLVED

Latissimus Dorsi, Bracchialis, Bracchioradialis, Biceps Bracchi, Teres Major, Trapezius, Rhomboids, Levator Scapulae, Deltoideus,  Rectus Abdominis, Erectus Spinalis, Obliques, Pectoralis Major, Triceps

SPORTS AND PULL UPS

Climbing, Combat Sports like Boxing and Thai boxing, Swimming

hanging-around-chin-up

inverted-pull-up

inverted-pull-up-1

inverted-pull-up-2

pulling-up

pull-up-from-side

PULL UP FOR BEGINNER

You can start with negative pull ups, inverted pull up/row and lat pumps. Here is a workout plan for you as well the How-to.

PULL UP FOR INTERMEDIATE/ADVANCE

When you are in your maximum repetition with perfect technique, you move on to weighted pull ups up to 5 repetitions, find your weight and work on it with total 10 repetitions. Depending of your training plan you add your pull up plan to your week. It should be between 2-5 times. It is up to you and what your goal is. Maybe your goal is a strict muscle up or just kicking the ass of your opponent in your combat sport.

UPPER BODY WORKOUT PLAN:

Pre workout Warm up click here

Superset 5x

5,4,3,2,1 Pull up/ dip

1 minute break more less

3×15 superset

Inverted row/push up

Finisher:

Hang leg ups 3×10

hang-lsit

l-sit-bar

Outfit: Nike Photos: Markus Haas

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