NEHF Vol 1: Pull Up’s VS Chin Ups What is a Pull up..? The standard explanation of a pull up is one that uses a Pronated grip, with your palms facing away from you. (as seen in the video) A pull up is a multi-joint upper body exercise….. The pull up can increase shoulder girdle stability, upper body muscular pulling strength, and higher performance of activities requiring high levels of relative strength…(dead lift, bent over row etc) The pull up and its variations can be progressed performed throughout different periods of training year round. What muscles do you activate while doing the pull up? The middle and lower trapezius, rhomboids, pectoralis major and minor, deltoids, infraspinatus, latissimus dorsi, teres major, subscapularis, biceps brachii, brachialis, brachioradialis, flexor carpi radialis, flexor carpi ulnaris, palmaris longus, flexor digitorum profundus, flexor digitorum superficialis, and flexor pollicis longus, external oblique, and erector spine. Hell of a lot of muscles…. Do you need to do a pull up in your program…? Well, If your wanting a strong overall back that you can control then I strongly recommend this movement... As you can see above with the amount of muscles that are activated doing this movement I strongly believe that all athletes/general gym goer’s should be able to control there own ‘body weight’ before moving on to more complex movements; bent over row, compound row, lat pull down to name a few.. Not only will you increase strength but the overall mechanics in those muscles will be far better off in the long run. In my experience when I didn’t have pull up’s in my program I found that I lacked control in other movements mentioned above and got injuries a lot easier in the lower back and glute region, since having pull ups in, not only my own, but other athletes and clients I train, generally see a massive difference when it come’s time to ‘throw around heavy weight’. If you have any questions regarding this or past articles, flick a message or email and I’ll try and help in any way I can.. (Vol 2: Chin Ups will be posted Monday)
Posted on: Sun, 23 Nov 2014 08:00:07 +0000
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