Welcome to a new post from Strength and Health Science. Today, we will focus on telling you the most relevant aspects of the exercise known as "Pull ups".
The pull up exercise is a closed, multi-articular kinetic chain exercise that can be used to improve the strength and stability of the shoulder girdle, as well as the ability to apply high force values in traction exercises (Ellenbecker & Davies, 2001).
Here is a proposal for an 8-week program of pull ups with supine grip for beginners in this exercise:
I hope that it has helped you and that if you are beginners try our program and tell us your experience. Greetings and see you in the next post.
See you in the next post.
May the force be with you!
REFERENCES:
The pull up exercise is a closed, multi-articular kinetic chain exercise that can be used to improve the strength and stability of the shoulder girdle, as well as the ability to apply high force values in traction exercises (Ellenbecker & Davies, 2001).
In this exercise, the athlete is supported by his hands on a horizontal bar above his head. With the help of the strength of his arms, shoulders and back (Youdas et al., 2010), the body is moved vertically until the chin surpasses the upper edge of the horizontal bar.
This exercise can be performed with 3 different types of grips: pronation grip, supination grip and neutral grip. First of all, it should be pointed that the pronation grip is the genuine grip of this exercise, and the rest of the grips are considered as variants of this exercise. These variants are usually used by inexperienced people, since increasing the activation of the brachial biceps is considered easier, but depending on the grip you choose, the activation of the main muscles involved will vary significantly:
The execution of this exercise can be divided into 3 distinct phases:
This exercise can be performed with 3 different types of grips: pronation grip, supination grip and neutral grip. First of all, it should be pointed that the pronation grip is the genuine grip of this exercise, and the rest of the grips are considered as variants of this exercise. These variants are usually used by inexperienced people, since increasing the activation of the brachial biceps is considered easier, but depending on the grip you choose, the activation of the main muscles involved will vary significantly:
- Pronation grip: lower part of the trapezius, rhomboids, latissimus dorsi, teres major and biceps.
- Supination grip: teres major, latissimus dorsi, biceps and anterior brachial.
- Neutral grip: posterior deltoid, middle and lower portion of the trapezium, latissimus dorsi and teres major.
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| PRONE GRIP by Strength and Health Science. CC BY-NC 2.0 |
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| SUPINE GRIP by Strength and Health Science. CC BY-NC 2.0 |
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| NEUTRAL GRIP by Strength and Health Science. CC BY-NC 2.0 |
The execution of this exercise can be divided into 3 distinct phases:
- Initial position: person with a slightly wider grip than the width of the shoulders on a bar located above the head hanging vertically. In this position, the trunk is kept neutral (between flexion and extension) and vertical (Ronai & Scibek, 2014).
- Ascending phase: the body is moved with a linear trajectory until the lower part of the chin is level above the upper edge of the bar (Floyd, 2012; Youdas et al., 2010). It is important to try to avoid any type of swinging, kicking, or rotational movements, and to pause momentarily to allow the chin to pass over the top of the horizontal bar (Sánchez Moreno, 2017).
- Descending phase: the eccentric action of the muscles helps the body to follow a linear and controlled trajectory, in order to avoid excessive elevation of the shoulder, flexion of the glenohumeral joint, extension of the elbow and flexion and/or extension of the trunk. Performers should try to stay straight and avoid dropping into the descending phase (Floyd, 2012; LaChance & Hortobagyi, 1994; Sánchez Moreno, 2017).
Once your technique is correct and the number of repetitions is high, one way to increase the intensity of this exercise is through the use of weighted belts or vests with which we will achieve greater resistance (Baker & Newton, 2004).
I hope that it has helped you and that if you are beginners try our program and tell us your experience. Greetings and see you in the next post.
See you in the next post.
May the force be with you!
REFERENCES:
Baker, D. G., & Newton, R. U. (2004). AN ANALYSIS OF THE RATIO AND RELATIONSHIP BETWEEN UPPER BODY PRESSING AND PULLING STRENGTH. Journal of Strength and Conditioning Research(Vol. 18). Retrieved from https://elitetrack.com/article_files/pressing-pulling.pdf
Ellenbecker, T. S., & Davies, G. J. (2001). Closed kinetic chain exercise : a comprehensive guide to multiple joint exercise. Human Kinetics.
Floyd, R. T. (2012). Manual of structural kinesiology. McGraw-Hill.
LaChance, P. F., & Hortobagyi, T. (1994). Influence of Cadence on Muscular Performance During Push-up and Pull-up Exercise. Journal of Strength and Conditioning Research, 8(2), 76–79. https://doi.org/10.1519/00124278-199405000-00003
Ronai, P., & Scibek, E. (2014). The Pull-up. Strength and Conditioning Journal, 36(3), 88–90. https://doi.org/10.1519/SSC.0000000000000052
Sánchez Moreno, M. (2017). Factores determinantes del rendimiento en el ejercicio de dominadas y efectos del entrenamiento concurrente de fuerza y resistencia. Retrieved from https://rio.upo.es/xmlui/handle/10433/4783
Youdas, J. W., Amundson, C. L., Cicero, K. S., Hahn, J. J., Harezlak, D. T., & Hollman, J. H. (2010). Surface Electromyographic Activation Patterns and Elbow Joint Motion During a Pull-Up, Chin-Up, or Perfect-PullupTMRotational Exercise. Journal of Strength and Conditioning Research, 24(12), 3404–3414. https://doi.org/10.1519/JSC.0b013e3181f1598c
Floyd, R. T. (2012). Manual of structural kinesiology. McGraw-Hill.
LaChance, P. F., & Hortobagyi, T. (1994). Influence of Cadence on Muscular Performance During Push-up and Pull-up Exercise. Journal of Strength and Conditioning Research, 8(2), 76–79. https://doi.org/10.1519/00124278-199405000-00003
Ronai, P., & Scibek, E. (2014). The Pull-up. Strength and Conditioning Journal, 36(3), 88–90. https://doi.org/10.1519/SSC.0000000000000052
Sánchez Moreno, M. (2017). Factores determinantes del rendimiento en el ejercicio de dominadas y efectos del entrenamiento concurrente de fuerza y resistencia. Retrieved from https://rio.upo.es/xmlui/handle/10433/4783
Youdas, J. W., Amundson, C. L., Cicero, K. S., Hahn, J. J., Harezlak, D. T., & Hollman, J. H. (2010). Surface Electromyographic Activation Patterns and Elbow Joint Motion During a Pull-Up, Chin-Up, or Perfect-PullupTMRotational Exercise. Journal of Strength and Conditioning Research, 24(12), 3404–3414. https://doi.org/10.1519/JSC.0b013e3181f1598c
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