The pullup is one of the best exercises using body weight. When done correctly, it is not a muscle specific movement, like a lat pull down, or a biceps curl, or some combination of those. It involves the entire body, from the arms, through the core and abdominal muscles, and can even include the legs. The great thing about them is that they can be done anywhere you can find a bar or tree limb that can support your weight. The advantages to being able to do a pullup with ease and comfort is the functional capability inherent to the movement.
If you can do a pullup, it's a good idea to simply start doing them. To build up to a pullup, there are a lot of variations that one can do. Placing a bench under the bar will allow you to use your legs to support the movement. As you become stronger, your legs will be needed less and less. Another way to build up to a full pullup is by jumping and and holding yourself up and then slowly lowering down. This is called training the negative of the movement. It builds strength and prepares you for the full normal pullup.
Eventually you will be able to start doing regular pullups. There are two distinct types of pullups. Strict, which is what most people do, involves no swinging or "cheating" in the movement. A "kipping" pullup involves swinging the legs and generating momentum to swing the chin or chest up to the bar. These can be done repetitively, doing many in a row. These pullups require a greater coordination of the whole body than a strict pullup, and are more functional in the sense that if you had to do a pullup, this is the way you'd likely do it, especially if being chased by an animal and trying to hide up a tree or climb a wall!
It's one of my favorite exercises, and it comes up often in my CrossFit workouts. Since incorporating the kipping version, the strength in my upper body, grip, core, and legs have all improved. Aim to do these at least once a week, maybe twice, and you'll be adding a great body weight upper body
If you can do a pullup, it's a good idea to simply start doing them. To build up to a pullup, there are a lot of variations that one can do. Placing a bench under the bar will allow you to use your legs to support the movement. As you become stronger, your legs will be needed less and less. Another way to build up to a full pullup is by jumping and and holding yourself up and then slowly lowering down. This is called training the negative of the movement. It builds strength and prepares you for the full normal pullup.
Eventually you will be able to start doing regular pullups. There are two distinct types of pullups. Strict, which is what most people do, involves no swinging or "cheating" in the movement. A "kipping" pullup involves swinging the legs and generating momentum to swing the chin or chest up to the bar. These can be done repetitively, doing many in a row. These pullups require a greater coordination of the whole body than a strict pullup, and are more functional in the sense that if you had to do a pullup, this is the way you'd likely do it, especially if being chased by an animal and trying to hide up a tree or climb a wall!
It's one of my favorite exercises, and it comes up often in my CrossFit workouts. Since incorporating the kipping version, the strength in my upper body, grip, core, and legs have all improved. Aim to do these at least once a week, maybe twice, and you'll be adding a great body weight upper body
Thanks for the pull-up info, Paul! I used to be able to do several, but since having kids, I have not focused on strength training and am ready to start again. I never struggled to do one before, and now I do, so I really appreciate the info on how to start. I'm going to try the "negative motion" exercise!
ReplyDeleteSteph