20 Types of Pull ups you must know about.

Pull Ups

The beauty of pull ups is that there are lots of variation with different levels and different goal. No matter if you want to increase your strength, build muscle, train for explosiveness, Grip strength or a certain skill. In the next minutes we will find out which pull-up variation is best for you. Of course we start with the best variation for all beginners out there.

Three Pull ups for beginners

Pull Up for beginners

Negative Pull Ups - When you do the negative pull-up you just use the negative part of the movement because its much easier than doing a complete rep. Negative pull ups must be your number one choice to pull up strength for a complete pull up so, if you're able to do then start right away.

Band Assisted Pull Ups - The band assisted pull ups are like normal pull ups with the difference that the band supports you more in the downside is that the band supports you more in the lower part of the movement than in the upper one usually is a harder one so this is a downside of band pull ups. 

Sitting Pull Ups - The last beginner variation is when you put your feet on a box or on bench the feet will support the movement making it a little bit easier here it's really important that you hold your upper body in vertical and upright position and do a pull up motion and not a body rope. If you're able to do a couple of pull ups you can try different variation.

 Two Basic Pull up 
Arched back pull up

There are two variations of the basic pull up which are completely different but very effective for different muscle groups. Here you got he Arch Back pull up and the Hollow Body pull up both will activate your Lats, Arms and lower part of your traps but that's the only similarity. 

Hollow Body Pull Ups - When you do the hollow body pull ups you engage your abs and hold your body very tight in a slight "C" shaped curve. This will activate your anterior chain which are muscles like your chest, abs and even quads.

Arched Back Pull Ups - When you do the arched back pull up you try to arch your back and legs as much as possible to some kind of railing movement. This will activate your middle traps your rhomboids your rectus and even your glutes and hamstrings. Don't worry about your spine the arch back is an active movement and as long as you hang you will have no negative impact on your spine.

Pull Ups For Explosiveness

The next variation is about explosiveness. If you want to build explosive strength the most two suggest variation are 
Chest to bar pull up

Chest To Bar Pull up -  Here you try to pull  as explosive as possible keep in mind to not let your self fall down in the negative path do it quick but controlled and don't smash into you joints.

Waist to Bar Pull up - The second explosive variation is perfect for Muscle up training here you pull the bar to your stomach or your waist in comparison to the chest to bar variation. You now pull yourself up in a curved line to be able to pass the bar. If you can pull your self high enough you will be able to do a muscle up by just changing the grip and lean a bit forward.

Pull up For Mobility 

When it comes to the perfect variation for mobility and abs activation the most recommendable pull are 

L Hang Pull Ups - Here you train your pull strength your abs and your straight leg strength at the same time when you raise your legs hold them extended and as high as possible for the whole time this is very hard especially in the lowest part so don't compensate it by not extending your arms or leaning yourself back with your upper body.

Pull Ups For Climbers

French Pull Ups -  If you want to increase your strength for climbing recommended pull is french pull ups. This exercise combines dynamic pull ups with holds making it perhaps the best basic pull exercises for climbers. The payoffs are significant in term of more lack of strength and in your general pull ability adding a hold at the top at 90 degree elbow angle and at the bottom.
And at the bottom is the best option to get the most out of this variation. Of course you aim for an active and not impassive hang in the bottom position you can add the hold on the way up on the way down or event both. You can also vary the time you hold these  positions. A holding time must be between two to five seconds.

Towel Pull upTowel Pull up - Another variation which is also good for climbing is a towel pull up here it's more about grip strength doing pull ups on a towel is much harder than on a bar or on rings. If you lack in grip strength and want to improve it. This is one of the best variations you can do.

False Grip Pull ups - False grip pull ups are also good if you want to build up strong wrists and forearms this movement is good if you want to learn Ring muscle ups, Low bar muscle ups or improve your parkour skills. When you want to climb a wall always take care that your wrist is above the bar.

Pull up for Unilateral Strength

Now, lets move on to the unilateral uneven or archer movements all these variations have one thing in common they are making the basic pull up harder by focusing more on one arm.
Typewriter Pull up

Typewriter Pull up - When you do the typewriter pull up you start with a normal pull up and move your body in the upper positions from one side to the other the more you extend your arm the more weight the bent arm has to hold while the straight arm only supports the movement.

Archer Pull up - The archer pull up follows the simple principle but it's much harder because you pull yourself up with one straight and one bent arm here you have to overcome  gravity from the bottom instead of switching the arms position on the top like you use to do in typewriter pull up.

One Arm Pull up - When it comes to the uneven pull up you simply increase the distance between one arm and the other the more you increase the distance the more the upper arm has to work. You can do this with rings a towel a bend and even with the pull up bar itself. The hardest variation of this group is the One Arm pull up. If you want to known how you can achieve it just check this Guide. Master In One Arm Pull From Calisthenics Movement.

Until now nearly all you read variations are vertical pull movements but it's also possible to do pull ups in a horizontal body position.

Calisthenics Pull up
Front Leaver Pull up

Full Front Leaver - A full front leaver a pull up is very hard so i suggest you to choose an easier progression in the beginning.
Here you can do 
Tuck Or L-leaver pull up- When you do the bar you can use your full range of motion so, choose rings or parallel bars for this kind of movement a mix between horizontal and vertical pull.

Basic to Front Leaver -  Here you switch from the basic pull up tip position to a front leaver always do this movement controlled and without momentum. If you can't hold a front leaver a position with straight arm  just decrease deliver you can do one leg or tucked to build up strength for the full version.

Weighted Pull Up - The last variation are weighted pull up this is quite simple just add weighted to your body to make the basic pull up harder this is really good if you are able to do a lot of pull ups and want to train in a lower rep range.

Now you can choose the right variation for your goal and start your training of course you should also implement push and leg exercises into your workout.

If you have any further question, just leave a comment.
Thanks and Feel free to share.

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