{"id":19796,"date":"2020-09-18T08:00:20","date_gmt":"2020-09-18T06:00:20","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/?p=19796"},"modified":"2022-10-19T14:52:41","modified_gmt":"2022-10-19T12:52:41","slug":"how-to-do-the-perfect-pull-up","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/personal-fitness-training-blog\/how-to-do-the-perfect-pull-up\/","title":{"rendered":"How To Do The Perfect Pull-Up"},"content":{"rendered":"<p>One of the most baffling components about the pull-up might be explaining why\u2014why are we caring so much about doing a pull-up in the first place? Why not just concentrate on the lat pull-down? The actual difference between these two exercises isn\u2019t which muscles are worked \u2014 as both of these exercises focus on the same muscle groups (mainly the upper back, chest, shoulders as well as biceps) \u2014 but rather how, in addition to how well, they are worked.<\/p>\n<p>Simply put, a pull-down trains maximal strength (in other words, how much weight you can pull down) while the pull-up enhances relative strength (the ability to shift one\u2019s bodyweight through a plane of motion).<\/p>\n<p>What\u2019s more, the thought of sitting at the lat pull-down machine isn\u2019t nearly as enthralling as achieving cliff-hanger status. (Master \u2018pull-uppers\u2019 will not have anything to fear if they find themselves dangling from a ledge!)<\/p>\n<p>Heroic feats aside, one study found that <a href=\"https:\/\/trifocusfitnessacademy.co.za\/blog\/which-breathing-techniques-are-good-for-swimmers\/\">swimmers<\/a> were able to complete more reps of the pull-down. Pull-ups as well as lat-pulls are not highly related and should not be substituted for one another in a personal training regimen.<\/p>\n<h3><strong>The Challenge Of Learning The Pull-Up<\/strong><\/h3>\n<p>Learning this move is a challenge that is worth undertaking, no matter what your fitness goals are. This is because it&#8217;s:<\/p>\n<ul>\n<li>One of the basic building block exercises that can be found in the gym,<\/li>\n<li>Beneficial for CrossFitters, bodybuilders as well as general fitness enthusiasts alike.<\/li>\n<\/ul>\n<p>This is an <a href=\"https:\/\/trifocusfitnessacademy.co.za\/blog\/how-to-live-longer-with-exercise\/\">exercise<\/a> which you can do anywhere, from your gym&#8217;s pull-up bar to city construction scaffolding, to the solid tree branch in your backyard. It&#8217;s also a move which focuses in on a part of your body which you want to train aggressively: Your back. This is because strong back muscles assist with protecting your shoulders from injury. In addition, they help position your body in order to get more out of other exercises (everything from bench presses to biceps curls).<\/p>\n<p>Thing is that pull-ups aren&#8217;t easy to learn, for a number of reasons:<\/p>\n<ul>\n<li>First, there&#8217;s shoulder mobility, which is an area that&#8217;s a struggle for many individuals.<\/li>\n<li>Second? You&#8217;re lifting a significant percentage of your bodyweight, and that&#8217;s just not easy.<\/li>\n<\/ul>\n<p>The move also has a number of schools of thought these days, which makes\u00a0 it that much more puzzling to understand from the ground up.<\/p>\n<p><iframe loading=\"lazy\" title=\"Pull Ups\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/SqgJnYPaIpg?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/trifocusfitnessacademy.co.za\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><strong>Pull-Up Form<\/strong><\/h3>\n<p><em>Establish Your Grip<\/em><\/p>\n<p>Stand under the bar and then grab it with both of your hands. Your palms need to be facing away from you with your hands shoulder-width apart. If you aren\u2019t able to reach the bar, find a boost from a bench, stool or box. Make use of a standard overhand grip. Wrap your thumbs around the bar so that they nearly meet the tips of your fingers.<\/p>\n<p><em>A True Pull-Up Starts In A Dead Hang\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/em><\/p>\n<p>At the time you are hanging from the bar, your arms need to be completely extended with your core engaged as well as shoulders back. Build your strength by keeping form in mind as you pull. This will\u00a0 help you to avoid swinging, kicking, and jumping. As a result, you\u2019ll be using your muscles, not momentum, in order to master the move.<\/p>\n<p><em>Pull (Up)<\/em><\/p>\n<p>Start the actual pull by grasping the bar with your hands while at the same time engaging the muscles of your upper body as well as core. Imagine that you\u2019re pulling your elbows down to your sides as your whole body goes toward the bar. Resist the temptation to strain your neck in an attempt to break the plane of the bar using your chin. Proceed to pull until your chin clears the bar easily. At this point, the upward stage of the pull-up is complete.<\/p>\n<p><em>Get Down<\/em><\/p>\n<p>The technique is to return to the dead-hang gradually. Keep a firm grip on the bar while at the same time letting your arms to straighten as you lower. When you return to the dead-hang, you are able to count your first rep.<\/p>\n<h3><strong>Contact Trifocus Fitness Academy<\/strong><\/h3>\n<p>If you would like to discover more about the correct form of exercising then you need to do our Personal Training Diploma. For more information please follow this <a href=\"https:\/\/trifocusfitnessacademy.co.za\/courses\/personal-training-diploma\/\">link<\/a>.<\/p>\n<p><a href=\"https:\/\/trifocusfitnessacademy.co.za\/personal-training-course-packages\/\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-19671 size-full\" src=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2020\/09\/Blog-footer-for-both-blogs-e1600149890342.jpg\" alt=\"\" width=\"890\" height=\"142\" srcset=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2020\/09\/Blog-footer-for-both-blogs-e1600149890342.jpg 890w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2020\/09\/Blog-footer-for-both-blogs-e1600149890342-600x96.jpg 600w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2020\/09\/Blog-footer-for-both-blogs-e1600149890342-300x48.jpg 300w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2020\/09\/Blog-footer-for-both-blogs-e1600149890342-768x123.jpg 768w\" sizes=\"(max-width: 890px) 100vw, 890px\" \/><\/a><\/p>\n<p><iframe loading=\"lazy\" title=\"NATIONAL DIPLOMA OF PERSONAL TRAINING - Trifocus Fitness Academy\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/5y8hCGEwFlE?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/trifocusfitnessacademy.co.za\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>One of the most baffling components about the pull-up might be explaining why\u2014why are we caring so much about doing a pull-up in the first place? Why not just concentrate on the lat pull-down? The actual difference between these two exercises isn\u2019t which muscles are worked \u2014 as both of these exercises focus on the&#8230;<\/p>\n","protected":false},"author":7,"featured_media":19798,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rank_math_lock_modified_date":false,"footnotes":""},"categories":[2116],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts\/19796"}],"collection":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/comments?post=19796"}],"version-history":[{"count":0,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts\/19796\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/media\/19798"}],"wp:attachment":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/media?parent=19796"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/categories?post=19796"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/tags?post=19796"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}