How To Do More Pull Ups
The pull up is a great way to simultaneous work many muscles in the arms and back. This will lead to increased grip strength, a thicker stronger back, and greater core strength.
To effectively complete any pull up workout many things must be considered. The first thing to think about is what grip to use during the pull up exercise. Athletes can choose from a wide range of grips, all which work the muscles of the back and arms in different ways.
Some common grips on a regular pull up bar will be a pronated grip (palms facing away) which can be either wide (coming outside the elbows) or regular grip (hands sit just above the elbows at 90 degrees). A wider grip during the pull up will make it more challenging for the back to complete the pull up motion. Whereas the narrow gripped pull up will allow for more repetitions and greater strength gains in the back, lats, arms, and shoulders.
The second main pull up grip used is the supinated grip (palms face in) which is also called a chin up. Athletes will only use a regular grip with the chin up, making sure the elbows line up with the shoulders, and the hands side over the elbows. Gripping the pull up bar excessively wide during chin ups will cause irritation and possible injury to the elbows, shoulders, or wrists.
There are several more advanced pull up grips which include using towels, and other pieces or training equipment to manipulate the hand positioning relative to the pull up bar. Athletes can learn about these additional pull up grips in the Strength Training Section.
How To Do More Pull Up Reps
There are a few ways athletes can train their bodies to perform more pull ups during a back or upper body workout. The first thing athletes need to do to increase their pull up repetitions is to increase the amount of pull ups they do during their back workout, and throughout the week in general.
Performing a low number of pull up sets and repetitions while warming up will allow athletes to sneak in more repetitions throughout the week. As athletes continue to do more pull up repetitions they will get easier, and they will be able to continually increase the number or pull ups they are completing.
However, many athletes can fall into the trap of not having good form or range of motion as they finish off their last couple of pull ups. Using some sort of assistance to complete the pull up is a great way to maintain great form, maintain a good range of motion, and get a few more quality pull up repetitions in during the workout. Assisted pull ups can be completed with either a partner, or a Ballistic Band providing assistance underneath the athlete.
Both of these forms of assisted pull ups will help athletes reach higher numbers of pull ups during their workouts, helping to add strength and stability to the athletes body.
Do More Pull Ups With Assistance
Athletes will greatly increase the amount of good form pull ups they can complete while using assistance from the Ballistic Bands. Athletes will set up the Ballistic Band for assisted pull ups by looping a Ballistic Band over the Pull up bar, looping one end through the other, then tightening the loop on the pull up bar. Athletes will then place their knee in the Ballistic Band loop, bring their hands to a regular pull up position (hands over elbows at 90 degrees), and begin to perform pull up repetitions. Less advanced athletes or athletes unfamiliar with assisted pull ups can gain more assistance from the Ballistic Band by straightening their legs, and placing their feet in the Ballistic Band loop.
Athletes should find the right amount of assistance which is challenging, but allows the athlete to go through a full pull up range of motion. Athletes should also not limit themselves to using just one Ballistic Band as a combination of several different Ballistic Bands may be more appropriate for certain athletes.
More Pull Ups With Ballistic Bands
To perform the Ballistic Bands Assisted Pull Ups athletes will need a single or combination of Ballistic Bands looped around their pull up bar. Athletes will begin the Ballistic Bands Assisted Pull Ups outside of the Ballistic Bands, performing regular unassisted pull ups to failure. Once athletes have reached failure on their unassisted pull ups they will place their knee or foot inside of the Ballistic Band loop, and immediately begin performing an additional burn out set of pull ups.
After completing the first set of the pull up workout athletes will take 60-90 seconds of recovery before completing their next set of the pull up workout. Complete 6 total sets of the Ballistic Bands Assisted Pull Ups to finish a back, or upper body strength training day. Less advanced athletes who cannot perform an unassisted pull up can start by performing all repetitions of the pull up workout with assistance from the Ballistic Bands.
Athletes who are looking to use the Ballistic Bands Assisted Pull Ups as a way to do more pull ups in general need to focus on keeping good form, a good tempo, and good control throughout the pull up series. Keeping a good back and down squeeze in the shoulder blades will help to keep the shoulders back and stabilized. Wrapping the thumbs around the bar and hooking either the thumb or middle finger will add extra stability to the grip, allowing the back muscles to work harder to abduct the upper arm.
Athletes should control this stable pull up until their forehead meets the bar, then in a controlled manner lower themselves down until a slight bend in the elbow remains. Athletes should keep tension in the back as long as possible as this will induce the most muscle activation in the lats and upper back.