The Importance of Pull-up Bar Training
This is a guest post from Al Kavadlo of AlKavadlo.com.
If you’re like me, part of the appeal of Primal living is the simplicity of it all. Modern society has a funny way of making things more complicated than they need to be. In studying the intricacies of healthy eating and proper exercise, we often get lost in the details and miss the big picture. You don’t need to know about antioxidants in order to know that blueberries are good for you. Likewise, you don’t need a degree in anatomy or kinesiology in order to implement a safe and effective fitness program. Unfortunately, much of the fitness industry is designed to make you feel like being healthy is a complicated and difficult objective. Modern gyms are equipped with lots of expensive, high-tech machinery in order to give the illusion that complicated exercise contraptions are more effective than timeless bodyweight movements requiring only minimal equipment. The irony is that many of these facilities, in spite of having three different types of elliptical trainers, dozens of different selectorized strength training stations and (my favorite in terms of the dollars-to-dumbness ratio) the vibrating power plate, lack the one piece of fitness equipment that I actually deem essential: the humble pull-up bar.
Pull-ups work your entire upper body, especially the muscles of your back, as well as your abs and your biceps. Thanks to pull-ups, I haven’t felt the need for crunches or bicep curls in years and I don’t expect to ever again. In spite of this, my abs and biceps are strong and well developed. Pull-up bar training is essential for the simple reason that gravity only works in one direction. If all you do for your upper body is push-ups and other floor work, you may develop a muscular imbalance, which can lead to poor posture, shoulder pain or worse. You need to pull against resistance as well to avoid these pitfalls.
Whether or not you are strong enough to do a pull-up, a pull-up bar is still the best piece of fitness equipment you could ever own. If you aren’t ready for pull-ups yet, there are three primary exercises that you can do on an overhead bar to help you get there: flex hangs, negative pull-ups and dead hangs.
Flex Hangs
A flex hang involves holding yourself at the top of a pull-up with your chin over the bar. It is best to start by using an underhand (chin-up) grip. Use a bench or a partner to help you get in position and then simply try to stay up. Think about squeezing every muscle in your entire body. If you can hold this position for even a second on your initial attempt, you are off to a good start.
Negative Pull-ups
Once you can hold the flex hang for several seconds, you’re ready to start working on negative pull-ups, which just means lowering yourself down slowly from the top position. In the beginning, it might be very difficult to perform a controlled negative, but with time you will be able to make your negative last for ten seconds or longer. Once you can do this, a full pull-up will be within reach.
Dead Hangs
If you are not strong enough to do a flex hang or a negative yet, your first objective is simply to get a feel for hanging from the bar. This will build grip strength and work your muscles isometrically. With some practice, you should be able to work to a flex hang fairly quickly. Even once you can perform flex hangs and controlled negatives, it is still helpful to practice dead hangs at the end of your training session when your arms have gotten too fatigued to do more negatives. When performing a dead hang, think about keeping your chest up and pulling your shoulder blades down in order to fully engage your back muscles.
Australian Pull-ups
The Australian pull-up (also known as a horizontal pull-up or bodyweight row) is another great exercise for anyone who is working their way up to a standard pull-up. The Australian involves getting “down under” a bar that is a little above waist height, with your feet resting on the ground. Keep a straight line from your heels to the back of your head as you squeeze your shoulder blades together and pull your chest to the bar. Novices may choose to bend their knees and push gently with their heels in order to give their arms assistance if needed. When you get a little more comfortable with this exercise you can angle your heels to the floor with your feet pointed up and your legs straight. Just like the dead hang, be sure that you are not shrugging your shoulders up when performing Australians. You want to pull your shoulder blades down and back – never up. This is the case for all pull-ups. Start getting in the habit of doing this right away – it’s the most common error I see people make when performing these moves.
Pull-ups and Beyond
When you’re ready to go for the full Monty, it’s generally best to start with an underhand (chin-up) grip. Chin-ups put more emphasis on your biceps, while an overhand grip will recruit your back musculature to a greater degree. Though the muscles of your back can potentially become bigger, stronger muscles than the biceps, deconditioned individuals are more likely to have some bicep strength from everyday activities, while their back muscles will be nowhere near their full potential. With practice and patience, the disparity in difficulty between different hand positions should begin to even out. It can also be worthwhile to practice a neutral grip pull-up, which involves gripping two parallel bars with your palms facing each other. This can be a nice intermediate step between the underhand and overhand grips. The neutral grip may also be less stressful on the shoulder joints of people who’ve had injuries to that area.
Once you get the hang of full overhand pull-ups, there are still many challenges ahead, including the muscle-up, which involves pulling (and then pushing) your entire upper body up and over the bar, as well as the elusive one arm pull-up. In fact, there is much more that can be done a pull-up bar than just pull-ups. The bar can be used for dips, hanging leg raises and countless other variations on these moves.
For more information, pick up a copy of my new book, Raising The Bar: The Definitive Guide to Pull-up Bar Training.
Posted By: Worker Bee
A timely post as I’ve recently been thinking about buying a pull-up bar for inside the apartment. I’m thinking of going for the Iron Gym Xtreme, but any other suggestions are welcome!
Something I have done recently was invest in a doorway pullup bar and my strength has gone up in bounds. Would recommend to anyone to build up strength and confidence at home. Great article!
A timely post as I’ve recently been thinking about buying a pull-up bar for inside the apartment. I’m thinking of going for the Iron Gym Xtreme, but any other suggestions are welcome!
Good article. I have a set of Rings in my office that I use to do what you describe. The Rings give you that added dimension of instability. Also, they enable safe pronation and supination of the arms whereas a bar can sometimes lock you in, so to speak. I’m a Pilates Instructor, as well, and I disagree with the assertion that bodyweight exercises trump all other methods of safe muscular development. Exercises like pull-ups work the superficial muscles while Pilates(which does incorporate/leverage bodyweight at times) works on the deeper stabilizing muscles around the joints. I’m a walking example. I thought I was “strong” until I started doing Pilates and Pilates-type exercises. I’m not as “big” anymore but I feel more balanced and healthy. I’m not advertising Pilates, per se. Just adding to the discussion around how to be in the best shape of your life. I’m happy to contribute an article or two on Pilates if you think your community would benefit. Some Pilates exercises require equipment that is “high tech and expensive” while other exercises can be done with a mat and/or a few cheap props. Thanks for the opportunity to comment on this article.
I do pullups too….w/o looking like a trendy fool.
I love Al Kavadlo! He looks so badass but has such a bubbly personality.
Pull-ups are great! I put a bar in my yard at 12 inches higher than I can reach, so everytime I use it I get some jumping exercise. I have been working on horizontal hangs and windshield wipers. They are tough! I also installed a thicker bar which makes things even harder, but better. Great article, thanks again.
I love this cuz it’s cheap and simple! In fact I have one of those door frame bars I walk under everday. I wanted to start using but was discourage due to my lack of arm strength. But now I have a whole new perspective
Do you recommend any exercise equivalent for lower body?
You’ve got some crazy pull-up skills going on there Al!
I hope to be as crazy skilled as you some day!
About a month ago I added two pull-up routines per week to my workout schedule, and I can already notice a ton of body changes. I never realized how much the core is worked, especially with chin ups.
Thanks for the tips my friend!
-Matt
Thanks for the info I’ll definitely try this. Although I follow the Primal diet my exercise is not very “primal”. I mainly do HIIT and weight training with little cardio (I consider walking my dog cardio) but I’m following a bodybuilding plan because I want to have a lean muscular body. The problem is I’m about go nuts trying to count the sets/reps and get the movements right. Since I’m a female it is very hard to gain muscles. I can’t get out of the gym in less than an hour and a half and I do weight training 5 days a week. It is obvious that this kind of an exercise routine is unsustainable in the long term.
I’m strong enough to do pull ups, even with a weighted vest on, but they just kill my shoulders and elbows (chronic tendinitis).
I have been training to do a pullup for a while, and I was making some progress with the assisted pull-up machine at the gym, but I’ve gotten stuck. I’ve got the classic strong-biceps, pathetic mid-back syndrome. My pecs and traps are so tight they almost don’t let my lats and rhomboids activate at all. It’s not so great when you’re trying to lift your bodyweight AND fight the antagonistic muscles (I literally feel them stretch at the top). So discouraging. I am the poster child for why it is easier to avoid muscle imbalances than fix them.
Great article. I’ve since left the gym after starting bodyweight exercises. I just don’t enjoy going to the gym anymore.
I may just go only for deadlifts and on rainy days, but I’ll be using my local park’s pull-up bars for my main regimen. What’s your opinion on weighted pull-ups after I’m able to do 20 bodyweight pull-ups?
A pull up bar was one of the first pieces of fitness equipment I purchased when I decided I was done with the gym. That and my powerblock dumbells! Love them to bits!
Hi,
I had been told recently that one should never move to a complete hang position after a pullup, but rather stop with arms slightly bent. Apparently keeping arms bent reduces stress on shoulders. Is this true…?
Thanks…
Yes; I believe that’s what was stated in Convict Conditioning.
Pullups, handstand pushups, and riding my mtn bike up big hills—I love the simplicity of summer!
We are such a sitting culture, most people really should be doing twice as much pulling as pushing exercise.
Thanks for this great article! I’ve wanted to start pull-ups but haven’t been doing ’cause we have no place to put a pull-up bar in our apartment. Happily I recently found one in my local park but when I tried to do a full pull-up I failed miserably. I was ashamed because it was a very public failure. So I’m hoping these will get me to that first pull-up! One other thing – my boyfriend suggested assisting me (basically lifting me) in my pull-ups – is there any point to this or is it preferable to just do the exercises above? Thanks!
I love pullups but can’t find a decent bar anywhere, goalposts are too thick to grip so I’m thinking of buying some gymnastic rings instead
For more ideas on bar hanging (pullups or bar hanging), go here for the 3 directions/options they give:
http://www.kirschshoulder.com/Kirsch_Shoulder/Home.html
For more ideas on bar hanging (pullups or bar hanging), go here for the 3 directions/options they give. Google for “Kirsch Institute for Shoulder Research”. They have a DIY blueprint for making your own pullup/bar hanging free-standing setup. They also have a hanging bar that can hang from rafters. And last, they also point to TrapezeRigging for their Elite XL Pullup/Hanging Bar as the third solution.
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Mark recommends the pull up bar from Trapezerigging and rightly so. I have their new Elite version and just love it. I even use my USA (universal strength system) on it with no issues. I just anchor the base with some 50lb plates
http://trapezerigging.com/FreeStandingPortablePullupBar/
Just got some 15lbs dumb bells to work out the back muscles. Should make pull ups a lot easier.
Pull ups are great and I agree that anyone who is doing push ups should be doing pull ups as well. When I first decided to stop being a softie I was doing only push ups, for probably the first year or so. This was good, but when I finally got a pull up bar several months ago I found I couldn’t do even a single one! Heck, I couldn’t even move myself one centimeter with an overhand grip due to having no back muscles. I don’t follow a routine (I only do them as the mood strikes me, same as with push ups), but I find that I can manage around 10 even using the overhand position and my strength has improved tremendously all over.
I feel much better and more confident about myself now, and before starting pull ups I was never able to give my father a challenge in arm wrestling, I’ve actually beaten him once now (first time in my life). There’s also just something really fun about being able to monkey around and pull yourself up on top of everyday things, even if they aren’t a pull up bar. It’s also a good way to impress and inspire your friends as (sadly) most adults in this day and age can NOT lift their own weight.
You can also use rubber tubing tied into a foothold for assisted pullups.
I currently workout 3 times a week at a boot camp class that does complete body workouts as a circuit training. I want to do more pull ups and pushups the other days but am worried about over training. Can I do extra pullups the 2 or 3 times a week with the boot cam
Wow, I had a dream last night that I was at the base gym and did a pull-up with 50 lbs. tied to me. LOL!
It does remind me that in all this bodyweight training that I’ve been doing, I have neglected my pullups. That should become my new goal.
I am currently using an assisted pull-up machine simply because one is available to me. I will be looking at trying these other methods when the machine isn’t available.
Thank you!
As a 125 pound woman, I am pound to say that I can do 13 pull-ups, and used most of the techniques described in this article to get there. A few years ago, I couldn’t even do 1 press-up…let alone a pull-up…
I’m 55 year old female…never done pull-ups, I am overweight but could I slowly build up you think to be able to do several?
Hi I am a 55 year old female…can you teach an old dog new tricks. Can you work up to this at my age and being overweight. Looks like a great work out.