Looking to get a better workout to improve your muscles and get a healthier looking body? You should consider using a pull-up bar and implement these kinds of exercises into your workout routines. Here are a few tips and tricks for pull-up bars in your workout regimen.
Choose the Right Type of Pull-Up Bar
There are two main types of pull-up bars that are being sold on the health and fitness market: permanent and removable pull-up bars. Permanent pull-up bars require installation in your home or gym space but can hold up a lot more weight and are much more durable. Not to mention, they’ll also last much longer than removable pull-up bars. Removable pull-up bars are more lightweight and are generally less expensive than permanent pull-up bars. However, they won’t be able to support as much weight than their counterpart pull-up bar and can cause injury if installed incorrectly. However, they can be mounted in virtually any standard doorway and use your own bodyweight to hold the device in place.
Where to Mount It
It can be hard to decide where to mount your pull-up bar. Depending on which type of pull-up bar you have, you may have to permanently install it or be able to carry it with you and temporarily install it anywhere you want, such as your bedroom doorway. So, when deciding where to mount your pull-up bar, make sure you pay attention to the directions and get any help you may need when installing it for the first time.
Begin in the Proper Position
People often begin in the dead hang position, with their shoulders next to their ears and their scapula up in the air. However, this kind of position can put yourself in danger. When you’re in the dead hang position, your tension is all in your ligaments and tendons, rather than your muscles. Instead, start in the proper position of locking your shoulders and pulling down your shoulder blades. This position is much safer for your body and places more stress on your shoulders, rather than your ligaments and tendons.
Bend Your Elbows Slightly During Your Sets
Along with being in the proper position, it’s also important to keep your elbows bent slightly during your sets. This will help improve your elbow health, but make sure you don’t lock them completely. It’s important you put most of the stress on your muscles, rather than your ligaments or tendons since this can negatively affect your body. Throughout every rep, make sure you lower yourself straight down until your elbows are completely locked. However, not completely, since you don’t want a complete extension.
Start with Your Lats
Once you start to pull yourself up, make sure you start with your lats, instead of your biceps. However, if you have a hard time feeling your lats in action, which many newcomers do, have someone poke them a few times before starting your reps. This is why it’s important to have a spotter at the gym to help make sure you use your lats during your sets. Although it may look weird to other people, it will help you in the long run.
Make It a Habit
You won’t improve at doing pull-ups unless you do them all the time. Set aside time every day to exercise and use the pull-up bar. You can also use an exercise program like the p90x3 workout schedule, which incorporates pull-ups, among other exercises.
Different Types of Grip Positions
There are a few types of ways you can expand your number of pull-up repetitions. One good example of doing this is to use different grip positions. Using different grip positions allow you to activate different muscle groups, which can increase your body muscle strength. Here are a few different grip positions you can try:
- overhand grip wide
- overhand grip narrow
- underhand grip shoulder-width
- overhand grip shoulder-width
- underhand grip wide
- underhand grip narrow
- neutral grip
Speed Variation
Additionally, you can also get more power for your pull-ups by changing up your speed of movement. While you’re doing pull-ups, consider these different types of motion speed:
- slow execution of the entire movement
- consciously fast downward movement
- consciously slow downward movement
- consciously slow upward movement
- consciously fast execution of the upward movement
- fast execution of the entire movement
From proper placement to using the right technique, there are many things to keep in mind when using a pull-up bar. Remember, there is always room for improvement when it comes to pull-ups. Whether you just purchased your first pull up bar or you are just looking to improve your form, these tips and tricks will help you out.
Luke S. Mitchell is an MS Undergraduate in Sports Journalism and manager of Defend Your Healthcare. He is interested not only in the mind-body relationship and how motivation shapes our bodies but also in how we draw energy just from one simple yet powerful thought. You can find him on Facebook and Twitter.”