63 lines
3.0 KiB
Markdown
63 lines
3.0 KiB
Markdown
https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pullup/
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## General Form Cues
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- Body slightly [hollow](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning) with straight legs throughout the whole exercise. Don't cross your legs.
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- If you cannot get straight legs, it's preferable to keep the feet in front of the body rather than behind.
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- Arms straight at the bottom. Don't think about anything else, just straight arms. The rest will happen automatically.
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- Strive for chest to bar at the top. For this the forearms have to deviate from vertical, which may be a bit hard on the elbows, so build up to it slowly.
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- Keep the neck in a neutral position: avoid craning it to get your chin over the bar
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- It's natural for your legs to come forward: this keeps your centre of mass under the bar. Just make sure you're not violently swinging them upwards.
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## Recommended Progression
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### [**Scapular Pulls**](https://youtu.be/FgYoc4O-cio?t=1m21s)
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- Elbows should stay straight
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- Your back will arch more as you get stronger
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- These should be performed with a pause at the "top". Squeeze your shoulders, hold it for 3-5s then release into a dead hang _under control_
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- If you can't pull out of the dead hang at all, consider using bands or your feet to assist you until the gain the necessary strength.
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### [**Arch Hangs**](https://youtu.be/C995b3KLXS4?t=7s)
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- Elbows should stay straight
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- Hold it for time/reps
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- [Start at this level](https://www.youtube.com/watch?v=HoE-C85ZlCE)
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- Progress towards a 90 degree in your shoulder. Like [this](https://i.ytimg.com/vi/JusddCep6PA/hqdefault.jpg)
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### [**Pull-up Negatives**](https://www.youtube.com/watch?v=EkpJkHpJXmM)
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- Jump to the top of the pull-up position, then **slowly** (as slowly as you can), lower yourself until your arms are straight. Build up to **10sec negatives!**
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### [**Pull-ups**](https://www.youtube.com/watch?v=eGo4IYlbE5g)
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- See general form cues.
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### **Weighted Pull-ups**
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- Like the fourth exercise in this progression, except with extra weight! [Here's](https://healthyforbetter.com/how-to-add-weight-to-pull-ups/) a list on different ways to add weight.
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## Alternate Progression Path:
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After you reach 3x8 Pull-Ups, you can choose one of these progressions if you don't want to do weighted Pull-Ups:
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### Alternate Path 1:
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#### [**L-sit Pull-ups**](https://www.youtube.com/watch?v=qeGS55RHBUU)
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- Hold your legs in an [L-sit](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/l-sit) position, perform a pull-up.
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### Alternate Path 2:
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#### [**Arch Body Pull-ups**](https://i.imgur.com/y0k59F8.jpg)
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### Alternate Path 3:
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#### [**Type-Writer Pull-up**](https://youtu.be/dvd5Fyl-Ves?t=15s)
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- Do a normal pullup, then pull yourself to each side at the top then descend normally. if you're doing these on rings then simply extend one arm at a time.
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- Your goal is to have a completely straight arm when you go to each side
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#### [**Archer Pull-ups**](https://youtu.be/vdjWgw98EeI?t=1m52s)
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- Assisting arm should be straight
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- You can place the assisting arm on the bar to make it easier |