4 best tips on how to improve pull-up on the stick
When children in America became heavier and began spending more time in front of the TV, unfortunately, the standards in physical education and training methods in this country were changed to disadvantage. One of the measures may be practically the complete abandonment of learning and testing pull-ups on school bars, where it was previously one of the standard exercises in physical education lessons. In fact, one of my colleagues told me that in the early 90s one of the military schools 75 percent of women starting school could not even pull up once – please take into account that most of them had an episode in competitive sport! This is not good.
The good news is that pull-up on the stick gains more and more attention mainly due to the current wave of popularity of boot camp fitness programs. What’s more, pull-up is a competition in many competitions. Although, in fact, this form of cheated, half-motion has a small transfer to the technique of performing full-range pull-up on the stick. And so it is a better exercise than pulling the upper lift stick to the cage. Not that I would have something against pulling the upper lift to the cage, it’s just not an exercise that is as effective as pulling up. Nevertheless, I think that the aforementioned removal of the rod can be an effective exercise used in rehabilitation, in the case of the development of injury due to static tensions occurring within the joint just due to the abuse of non-full-range pulls!
For all those confused in the pull-up options on the rod, pull-ups are done in such a way that the dorsal surface of the hands is directed towards our body, while we pull in the chin up in the direction of our body. in such a way that the palmar surface (the inner side of the hand) is addressed to us. If we take into account the effectiveness of these two options, I refer to a scientific study published in December 2010 in the Journal of Strength and Conditioning Research where EMG was used. Here’s what the researchers found The pectoralis major and biceps arm had a significantly higher EMG activity when performing the pull-up on the stick with the snatch bar for the same exercise performed with the handrail. Regarding the involvement of the lower fibers of the trapezius muscle, this study showed that they were more active during the uptake of the mole. The researchers also found that both pull-up variants were initiated by the lower section of the trapezius muscle and the larger pectoralis muscle, then finished by involving the two-headed muscles of the arm and the widest back. Conclusion Both versions of the exercise have their advantages and they should be integrated into your program to give it variety.
Check also: Back muscles – compedium
So much for the introduction, here are my 12 tips for pull-ups
1. Invest in treatments that stimulate connective tissue. Performing a pull-up on the stick can often be corrected immediately thanks to these treatments. For example, many people have a problem with pulling themselves up above the pole, but when the adhesion between the oblong muscle and the widest back is removed – the boom, the person is suddenly able to make a full pull. To find a good therapist who will improve your pull-up on the stick, click on the link above.
2. Initiate movement by retraction of the spatula. One of the basic laws of biomechanics concerns the production of force, which is equal to the sum of moments of forces generated in individual joints. By initiating the pull-up movement by retracting the blade, this will transfer to a better transfer of the generated force.
3. Focus on guiding the elbows to the sides and down during the exercise. Most over-emphasize this exercise by initiating movement in the elbow joint. Once you initiate the movement with a spatula (as mentioned in # 2), concentrate so that your elbows are directed backwards, as if you had someone behind you. This will allow the activation of the latissimus dorsi muscle and the oblong muscle. Both of these muscles are strong upper limb rectifiers.
4. Differentiate the width and grip method. This will allow the introduction of a variety of training stimuli and accelerate progress. When you change the width and the way you hold, you activate different motor units. At Poliquin Strength Institute I have equipment from the Canadian company Atlantis, which has built for me two special power rack models with attached pull-up handles. These handles are mounted on each of the three sides of the racks, which allows you to pull on both the standard and specially designed for this purpose thickened handles. Changing the type of grip from grip, to neutral, and finally pods will affect the involvement of a given muscle in the elbow flexors. When I act under time pressure, I prefer that my charges use thick handles because they condition faster growth and have a greater impact on a given sport. Changing the type of grip will affect the percentage of muscle involvement in the shoulder area and shoulder extensor muscles.