Pull-up Series
For each set, pick a different type of pull-up. Remember each set is till FAILURE.
DON'T FORGET TO WARMUP!!! (CLICK HERE)
Pull up hold (Beginners only)
![Picture](/uploads/8/7/6/2/8762506/1921555.jpg)
For the Pull-Up Hold, place a chair or high object under the bar so that you can elevate yourself to the end position above the bar. Once elevated above the bar, step off the object so that your body is hanging by your hands. Hold this position as long as possible until muscle failure. For those of you that can't hold yourself in flexion for an adequate amount of time, use your muscles to lower yourself down as slow as possible. Repeat this motion several time till you can build up to the isometric pull-up hold position.
Muscles groups used: Lats, Pecs, Delts, Biceps, Triceps, Shoulders, Neck, Abs, Forearms, Traps
standard
![Picture](/uploads/8/7/6/2/8762506/6767915.jpg)
The flagship of our program. For the Standard Pull-Up, Find a bar that is raised about a foot above your maximum reach. This allows you to exercise the full range of motion without hitting the surface of the ground. For good form, grip the bar in a pronated position (palms away) with your hands a little wider than your shoulders and go into a dead hang. From here, tense your abdominal muscles and pull your body to the bar while keeping your legs straight. Once your chin is above the bar, lower yourself back into a dead hang. Repeat this motion till muscle failure and then do one more!
Muscles groups used: Lats, Pecs, Delts, Biceps, Triceps, Shoulders, Neck, Abs, Forearms, Traps
Muscles groups used: Lats, Pecs, Delts, Biceps, Triceps, Shoulders, Neck, Abs, Forearms, Traps
chin-up
![Picture](/uploads/8/7/6/2/8762506/5696606.jpg?250)
Similar to the Pull-Up but using a supinated grip (palms in). For the Chin-Up, find a bar that is raised about a foot above your maximum reach. This allows you to exercise the full range of motion without hitting the surface of the ground. For good form, grip the bar with your hands a little wider than your shoulders and go into a dead hang. From here, tense your abdominal muscles and pull your body to the bar while keeping your legs straight. Once your chin is above the bar, lower yourself back into a dead hang. Repeat this motion till muscle failure and then do one more!
Muscle Groups Used: Biceps, Lats, Delts, Abs, Shoulders, Neck, Forearms, Pecs
Muscle Groups Used: Biceps, Lats, Delts, Abs, Shoulders, Neck, Forearms, Pecs
military grip
![Picture](/uploads/8/7/6/2/8762506/6895816.jpg)
For the Military Grip Pull-Up, find a bar that is raised about a foot above your maximum reach. This allows you to exercise the full range of motion without hitting the surface of the ground. For good form, grip the bar with your hands facing in as seen in the picture. PLace your hands close together on the bar and right in front of your head. From a dead hang, tense your abdominal muscles and pull your body to the bar while keeping your legs straight. Pull your body up till your head is above the bar on one side. Next, lower yourself down and repeat the motion but with your head finishing on the other side of the bar.
Muscle Groups Used: Lats, Biceps, Abs, Neck, Delts, Forearms, Pecs, Shoulders, Triceps, Traps
Muscle Groups Used: Lats, Biceps, Abs, Neck, Delts, Forearms, Pecs, Shoulders, Triceps, Traps
climber's pull-up
![Picture](/uploads/8/7/6/2/8762506/3721004.jpg)
This advanced pull up puts increased strain on the lats and back muscles and is a good option for those looking to improve their unilateral body strength. For the Climber's Pull-Up, grip the bar like you would a standard pull up. Now, pull up with extra force using your left hand, while rotating your right hand flat and over the bar. Use the right hand placed flat above the bar to push on the bar, like you would a lat pull down, and assist you in getting your head above the bar. Once over the bar, reverse the movement back into a dead hang and repeat the motion using the other arm.
Lats, Pecs, Delts, Biceps, Triceps, Shoulders, Neck, Abs, Forearms
Lats, Pecs, Delts, Biceps, Triceps, Shoulders, Neck, Abs, Forearms
Muscle up (mandatory for advanced)
![Picture](/uploads/8/7/6/2/8762506/8429296.jpg)
The Muscle Up is more technique than pure strength. With that being said, we do recommend being able to do at least 10 pull ups and 15 dips before even trying to attempt to learn the muscle up. For a full tutorial on the progressions and technique to do a muscle up, please see the youtube tutorial in the Videos/Gallery tab to the left.
We teach the technique of a muscle up with three main pillars.
We teach the technique of a muscle up with three main pillars.
- One Fluid Motion - eliminate the idea of a muscle up being a three step process (pull up, transfer, and dip). It is a continuous Radial (see tutorial video) movement.
- Creating Separation from the Bar - Thinking of the movement as radial allows a separation of the chest from the bar at the midpoint of the muscle up. This separation makes for an easier transfer from chest below bar to chest above bar.
- Wrist Turn Timing - At the peak of your separation from the bar, the wrist turn starts the transition to above the bar. If your timing is too early, the transition can't be completed. If it is too late, you end up having to awkwardly muscle through the rest of the movement.