Everyone knows that pull-ups are the undisputed king of upper body exercises. A wide upper back and shoulders plus great arm size are just some of the benefits of performing pull-ups on a regular basis. You will also gain a great deal of functional strength to boot.

To perform a proper pull-up, grasp a sturdy bar and allow your arms to fully extend (for clarification purposes, pull-ups are performed with a pronated grip or a supinated grip, where in the former your palms face away from you and the latter where they face towards you). This starting position is known as the dead-hang position. Once you have come to a dead-hang, begin the exercise by pulling your body up above the bar so that your chin clears it. Do not generate momentum using your legs or your midsection. This technique, known as kipping, will take the focus of the exercise away from the muscle groups intended to be trained. On the way down, lower your body under control, once again returning to the dead hang position, ensuring that your arms are not bent at the elbows. That is one repetition.

Some things to keep in mind when doing pull-ups:

1. Grip the bar as tightly as possible in order to generate maximum force throughout the muscles involved in pulling you up.

2. Strive to pull your body up in a straight line and keep your body as close to the bar as possible.

3. To reduce momentum when pulling, keep your entire body tense. This will also generate extra power when pulling.

Next week, I will share some of the different variations of pull-ups that I have learned during my years of training.

For any questions or comments, shoot me an email at [email protected].

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