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5 Pull Up Variations

            Pull Ups. An exercise that is commonly practiced, yet it is commonly done incorrectly in an unsafe and ineffective manner. Poor posture from daily activities and lack of knowledge of doing them. I am here to provide simple, step-by-step progressions to be able to perform planks in a safe and effective manner.

            The key points to keep in mind while performing all variations of Pull Ups:

·       Hands: Grip the bar with your thumb parallel to the bar, palms pointing outwards. Curl your other fingers over. Keep your hands shoulder width apart.

·       Legs: Straight and braced for stabilization.

·       Hips/Torso: Abs and glutes braced while keeping a neutral spine and pelvis

·       Shoulders: Neutral and should not round forward, let your body hang, then lower your shoulder blades right before pulling your body upwards.

·       Neck/Head: Also neutral. Be mindful if your head protrudes forward. Look slightly upwards.

·       Torso upright.

·       And simply pull your body upwards by pointing your chest upwards, driving your elbows down, and bringing your shoulder blades together. Touch the bar with your chest or come as close as possible. Come back down in a slow, controlled manner.

 

Here are the 5 Pull Up variations that I will demonstrate today. Try doing 2-3 sets of as many reps as you can in a safe and proper manner before advancing to the next variation:

 

1.     Banded Pull Up:

a.     If you have never done a pull up or have trouble doing one, start here. Grab a resistance band and wrap it around the band and step on the band to assist you with doing pull ups. An additional option is using the pull up assistance machine in certain gyms/health clubs.  If this one is too challenging, perform a small hop to give you a boost.

2.     Box/Chair Pull Up

a.     When Banded Pull Ups become too easy, stand on a stable chair or box (careful please) and then proceed to do the pull up.

3.     Neutral Pull Up:

a.     For this variation, repeat the steps shown above.

4.     Chin Up:

a.     For this variation, simply switch the grip with your palms facing towards you.

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5.     Wide Grip Pull Up:

a.     For this variation, simply have your hands wider than shoulder width apart.

 

I hope you learned something new from this blog. Share this with a friend that can use these tips and feel free to ask me any questions, provide feedback, or give suggestions on future topics. Thank you for your time and see you next week!

 

Marcos Hurtado CPT, CES

Owner of On The Go Fitness

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