Not many people like pull up bar exercises because frankly, it is difficult to execute. You need to have the abdominal strength, the back muscles and upper body power just to be able to use the chin up bar. (The pull-up bar is also called the chin-up bar.) Anyway, don’t get frustrated just yet. Read this article and maybe you’ll get a point or two on how you can effectively execute a very important body movement exercise which is often neglected.
Pull-Up or Chin-Up Bars
Some athletes fail to include pull-up bar exercises in their program. Well, if you are one of them, you have to change your attitude towards the exercise.
You may be a newbie, an intermediate gym goer or an advanced fitness buff – you still have to use the pull-up bar.
To explain a little about the pull-up and chin-up bar – the pull-up bar is an overhand grip. On the other hand, the chin-up bar is an underhand grip.
How to effectively use a pull-up bar
The pull-up bar must be higher than you so that you have to jump up and grip your hands on the metal bar. Your feet must also be hanging.
You have to stand under the bar with your feet firm on the ground and parallel to your shoulders.
Hop up and firmly grip the bar – overhand grip is recommended.
You need to bend your knees and keep your ankles crossed together.
It is a must to pull your chin up to the bar using your abdominal, back and upper body strength.
Go down slowly with your arms straight and feet still hanging.
Do at least 10 slow counts without having to touch the floor or exerting effort using your neck and arms.
Usually, one set is 10-12 counts. You can start at 8 if you are having difficulties but try to challenge your body by attempting the required count. When your form is affected, you need to stop the exercise immediately to steer clear of injuries.
What if I can’t do a pull-up exercise for now?
It’s ok, there’s no need to feel embarrassed about it. Everyone has to start at the beginning and this is not an easy exercise to do even for those who are already in the advanced level. There are ways to assist you on doing your pull-up movements.
Try the Pull-Up Assist Machine
A modern gym has this machine and it can assist you in your exercise and it will provide you the necessary strength in the future.
Ask for a Trainer
You can hire a personal trainer to assist you on how to do your pull-ups. Basically, he or she will tell you to bend your knees and cross your ankles. The trainer will then support you gently as you pull up with a lighter weight.
You will need a stepper to do this exercise. Climb on the stepper and put your chin up on the bar. Hold as long as you can. In time, you will get the strength you need without having to do static pull-ups.
Keep your feet together and climb on the stepper. Grip the bar and hold your chins up like that static pull-up but instead of staying in that position, you need to slowly go down like as if you are doing a full pull-up exercise. Repeat the movement.
Same thing here. You need a stepper.
Grip the bar (overhand) and your elbows must be in a 90-degree angle. By doing this, you need less power to do the exercise as compared to the fully stretched arms. Do the count until you can manage to straighten your arms out completely.
Stand on the stepper and hold the bar. Your elbows must be a bit arched forward as you grip it. Now, bend your knees until your elbows are straightened out. Then, jump to pull-up, making sure that your chin is up to the level of the bar. Don’t forget to go back down and repeat.
The Lat pull-down can also be used to develop your core, upper body and back muscles by doing the pull-up exercise variation. This is a seated exercise and you need to hold down your knees and pull down your weight. Some beginners find this easier than the other variations.