pull ups are the most effective way to build and develop the back muscles and V-shape of the lat muscles. They represent a closed chain of motion (CKC - English for "closed kinetic chain") and thus set themselves apart from the cable pull exercises in which you have to move a foreign object. The CKC feature makes pull-ups safer and more effective than an exercise with "open" motion. Through CKC exercises, you will be able to build a natural and functional strength by training with your own body weight. This is also an important prerequisite for almost all the effort of everyday life outside the gym. As a key benefit of CKC exercises, you can classify safety as this workout type allows your body to harness the individual structures of your muscle and joint apparatus. Ultimately, this leads to a more natural freedom of movement and possibly a reduction in the strain on your joints.
Different grip variants for the pull-ups
First of all, you should keep in mind which different types of grip you can use in the pull-ups. There are basically three options, some of which can be combined.
1· Pronierter Obergriff The pronation is the most important and preferred grip for the training of the back muscles. In this case, you hold the pole with the back of the hand facing the body. The upper grip can be used in principle for all reach.
2· Supinierter Untergriff The undergrip is the opposite of the upper grip, since here you are touching the bar with the palms pointing towards you. Unlike pronation, this type of grasping can only be used for narrow to shoulder-wide grips, since anatomy has its limitations and can cause injury to the arms, shoulders and wrists.
3· Hammergriff The hammer grip is a special case and comes only with a certain chin-up variant (see below) to bear. In order to use it, you have to position yourself at right angles and touch the pole like a club or a baseball bat.
Variations of the pull-ups
Another big advantage of the pull-ups are the numerous variations to more specifically claim your target muscles. The variants of the pull-ups described here are always executed in the basic version with an almost shoulder-width grip. Depending on how you change the reach, you can achieve a much wider range of muscles with the pull-ups. With a tight grip, you train the chest and your biceps. The further the grip is set, the more the shoulders come into play. In this case, you can of course only handle the pole in the upper grip - ie with the back of the hand to the body. Basically, the closer you touch, the less you work your back, and the farther the grip is, the more the back will be stressed.
- Classic pull-up: In classic pull-ups, you grab the pole with a shoulder-width top grip. Mainly the upper back, the Lat muscles, the shoulders and your stomach are claimed.
- Reversed chin-up ("reverse" or "chinup"): Here an almost shoulder-width undergrip is used. This small difference in hand position is especially noticeable in your biceps.
- Pull-up with alternating handle: In this exercise, you take the pole alternately, as in the deadlift. One hand is in the upper and the other in the lower grip. You can choose it yourself. Change from sentence to sentence the grip positions. The advantage of this variant is that it imitates the grip that is most commonly used in skirmishes.
- Command-chin: For this chin-up version, position yourself at a right angle to the pole and touch the pole like a baseball bat. Then pull yourself up to your ears. Which side you pass your head past the pole is unimportant. It makes the most sense to change them every time you repeat. This exercise is particularly intense on your Lat muscles and your oblique abdominal muscles. If you want to turn it into a killer workout, you can still hang weights on your belt.
How can you integrate pull-ups into your workout?
The easiest way to integrate them into your exercise program is to use the pyramid method. First select a number. As a beginner you can take the Ten, for example. You start and do a pull-up, followed by a 30-second break. Now you make two pull-ups and then rest for 30 seconds. This is followed by three pull-ups, which you have to do in one go and which you follow again with a half-minute "break". You do these increase sequences until you arrive at ten pull-ups. After that, you go back by pulling through nine, then eight pull-ups and from then on continue until you arrive at a pull-up.
What if you can not do pull ups?
Do not worry. Rome was not built within one day either. There may also be a pull-up machine in your studio. It has a big drawback because you are kneeling there, overriding the effect of the closed chain of motion. There are better methods.
Here are a few tips:
1· Bitte deinen Trainingspartner um Hilfestellung.
2· Benutze Bänder. Behalte die Übersicht über deine Fortschritte und nutze jede Woche ein kleineres Band, um jeweils mehr Last als vorher zu ziehen. Auf diese Weise wirst du in kürzester Zeit echte Klimmzüge hinbekommen.
3· Mach langsame Negativ-Züge. Diese Variante wird gerne von Anfängern verwendet. Sie ist auch sehr effektiv, da sie mitunter zu einer krassen Überlastung und damit zu einem zusätzlichen Muskelaufbau führen kann. Stell dafür eine Box so unter den Klimmzugturm, dass dein Kinn über die Stange ragt, wenn du dich draufstellst. Jetzt winkelst du deine Beine an und lässt deinen Körper nach unten sinken. Wenn deine Arme vollständig gestreckt sind, stellst du die Füße wieder auf die Box. Mach davon fünf bis acht Wiederholungen.
4· Auch wenn du Zugang zu einer Lat-Maschine oder einen Lat-Turm hast, denke ja nicht, das könnte genauso effektiv sein wie die Klimmzüge in all ihren Variationen. Nichts baut so massiv die Muskeln im oberen Rücken – einschließlich Lat – auf.