Pull-up Power

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Pull-up-Exercises1Pull-ups are a sign of advanced strength in an athlete. The more pull ups you do on a regular basis, the better you will look and feel.

The hands, fingers and forearms are engaged during a proper pull-up which builds overall grip strength. Your back muscles are challenged with enough stress to make them grow stronger and the abdominal muscles are also treated to a great workout because of the stabilization needed throughout your core.

After many decades as a gym owner, my observations are this:

Men in their twenties can perform on average 3-10 chin ups ( a close relative). When in their thirties, less than half can do one and in the forties most men cannot do a single chin up, a very sad state of affairs.

If you want admiration and respect at the gym knock out a few chin ups with some extra weight tied around your waist and see what kind of attention you get for both sexes; male and female alike.

Here are some valuable tips to get you doing them:

  • Always pull with your back muscles first and NOT with your arms. Obviously your lats being much larger muscles possess more power and endurance than your arms; use this to your advantage.
  • Keep your elbows pointing back and down. Imagine elbowing someone behind you in their stomach. This aides you in firing up your lats in the movement.
  • Get your chin over the bar. Anything much beyond your chin does little to add further to your back development. There is simply no need to go chest to bar as some trainers claim.
  • Lose body fat. It’s fairly obvious that the leaner your body is the better your pull-up will become. You rarely see overweight people even attempt to do pull-ups. Anyone who masters the pull-up is in prime shape.
  • Switch your grips. Technically speaking pull-ups are done with your palms facing you. Chin ups are when your palms are facing away from you. Neutral grips are when you are using a bar that allows your palms to be facing each other. Chin ups are easier than pull-ups. Once you can perform 5 strong reps then you can switch over to pull-ups.
  • Perform a few sets of each when you training your upper body. This helps to build back muscles from different angles as well as doing wonders for your grip strength.
  • And, last but not least, drop the excuses. Your gender is never an excuse and neither is age. They are both irrelevant. If you are presently overweight then take it slow and up your reps as you lose weight/fat but don’t use “overweight” as an excuse either.

Believe me, there is no better feeling than being able to hop up and grab the chinning bar and pound out some easy reps.

Bottom line is this:

Yes, pull-ups are absolutely hard. Pulling one’s entire body weight through space is very challenging and because of that it builds incredible strength.

Whatever your fitness goal is, there is no better test of strength than the pull-up and it should be included in any training/exercise program.

Pull-up power is just a small portion of “Bodyweight Blitz”; a number of separate components that I’ve included in my “Strong Men Stay Young” program. Some of the “how to” information is delivered in ebook form, others as audio.

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