We meet today for a new article that might be of great interest to you 😃
After writing an article a few weeks ago about: “How to do pull-ups at home (without a bar)?”, today we are going to complete it by giving you advice for you improve et progress in one of the most difficult bodyweight exercises: the tractions.
We even created you a training program at the end of the article so that you can become a real machine whatever your level 💪
We will discuss the perfect execution of this movement, the best equipment, techniques, training frequency and we will end this article with a program for 3 different levels.
Let's go! 🔥
The perfect execution of the pull
Too many people perform the pull-up movement poorly, which therefore impacts the optimization of the latter as well as the results. For it to be effective, it is necessary to correctly carry out these 3 steps:
- Placement of hands
Placement of hands
The placement of the hands is essential because it will emphasize the desired back area. There are 2 different sockets:
- Supine grip
- Overhand grip
The so-called “takesupination” is to grab the bar and have the palms facing you. This plug will solicit enormously biceps and Both of you while taking “overhand” will mainly engage the Both of you.
The placement of the hands will target the areas of the back, for a grip “overhand"In wide grip, this will put more strain on the latissimus dorsi, which will have the effect of bigger width while tight grip will make it possible to gain thickness.
Now let's talk about execution 🔥
If you want to get the best results and become a real machine, the execution of the movement must be perfect, too many people “cheat” and do not perform this bodybuilding exercise correctly.
To do this, nothing could be simpler, at start-up the arm have to be tense, you will then have to pull so that the chin goes over the bar. Your whole body must be contracted: legs, abs, lumbar or even the glutes. You will now need to repeat this for the rest of your reps.
Tip: Control the descent and be explosive on the climb.
Think of breathe well during the movement: inhale during the ascent and exhale during the descent. This will allow you to feel better during your sets!
What do you do your pull-ups on?
It is best to have a drawbar at home or close to home (street workout park) which will allow you to train in the best conditions. If you do not have adequate equipment, I invite you to consult our article at this subject.
Our standing pull-up bar is ideal because it is adjustable from 1m05 to 2m10, it is therefore suitable for all morphologies and will provide you with excellent sensations during exercise.
Stability and grip guaranteed!
We will detail the best plan to put in place according to your level.
For the novices :
If you are just beginning the pull-ups and they seem unachievable, we recommend that you first perform pull-ups. negative pulls to get used to this movement, then to alleviate.
The best technique for this is to have elastic bands, they will help you perform your first repetitions correctly. In the beginning, the principal is to anchor the movement in the head, you will feel the sensations and you will be able to search deep within yourself.
The elastic bands are also recommended for people performing ten pull-ups but unable to chain the series with the same number of repetitions. They will make you progress on muscular endurance and will allow you to get repetitions that would have been impossible without.
Also, a good method is to start with the australian pull-ups. Gradually your back muscles will get used to the effort and you will be ready to start straight or bent leg pull-ups.
For the experienced :
If bodyweight has gotten too easy for you, now is the time to go to the next level 💪
The best way to progress further is to complicate your sessions, this can be done in 2 different ways: working with gym rings or weigh down with a weighted vest or an belt.
The gym rings will create a certain imbalance during the execution of the movement, which will on the one hand make the more difficult repetitions but also work deeper for your muscles.
Regarding the ballast, work with a weighted vest or an belt Will allow you to gain strength, muscle and explosiveness. You can find our blog post on this subject: “Why weigh yourself down to progress faster?"
In order to progress quickly in traction, we advise you to train them at least twice a week, this will be imperative if you want to quickly see results both in terms of performances that of aesthetics.
However avoid overtraining at the risk of doing counter-productive sessions, rest is also your best friend 😃
La ideal frequency would be to train 3 times a week, 1 day out of 2. Which would mean training on Monday, Wednesday and Friday.
We have concocted a training program to achieve, obviously it can change over time but it will be a good example to follow for your first pull-up sessions.
Let's go !
Pull up training program
Think of warm up well before starting to to avoid any risk of injury. We advise you to make some reels with your wrists so your shoulders and also to make 1 ou 2 sets of ten pull-ups (body weight or using resistance bands) before starting the workout.
NOVICE TRACTION PROGRAM
INTERMEDIATE TRACTION PROGRAM
EXPERIENCED TRACTION PROGRAM
We hope you enjoyed this article 😃
Our drawbar will be the perfect equipment to progress in this exercise, it will also allow you to perform various exercises such as: muscle up, dips, leg lifts and many other calisthenics exercises... it can be found on our shop !
See you soon,