Passer au contenu

Basket

Your cart is empty

Article: How to improve and progress in traction?

How to improve and progress in pull-ups?

Hello everyone,

We're back today with a new article that might beof great interest to you ūüėɬ†

After writing an article a few weeks ago on : "How to do pull-ups at home (without a bar)", today we're going to add to it by giving you tips on how to improve and progress in one of the most difficult bodyweight exercises: pull-ups.

We've even created a training program for you at the end of the article so that you can become a real machine whatever your level ūüí™

We'll look at the perfect execution of this movement, the best equipment, techniques, training frequency and we'll end this article with a program for 3 different levels.

Let's go! ūüĒ•¬†

The perfect execution of the traction

Too many people perform the pull-up movement incorrectly, and this impacts on its optimization and results. To be effective, these 3 steps must be carried out correctly: 

  1. Hand placement 
  2. Execution 
  3. Breathing 

Hand placement

Hand placement is crucial, as it will emphasize the desired area of the back. There are 2 different holds: 

  • Supination grip¬†
  • Pronation grip¬†

The "supinated" grip consists of gripping the bar with the palms of your hands facing you. This grip puts a lot of pressure on the biceps and the back, whereas the "pronated" grip mainly engages the back.

Hand placement targets different areas of the back: a wide "pronated" grip puts more pressure on the lats, resulting in greater width, whereas a tight grip increases thickness. 

Now let's talk about the execution ūüĒ•

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 don't perform this bodybuilding exercise correctly. 

It's as simple as that: start with your arms outstretched, then pull so that your chin is above the bar. Your whole body should be contracted: legs, abs, lumbar and glutes. You'll now need to repeat this for the rest of your reps.

Tip: Control the descent and be explosive on the ascent. 


Breathing 

Remember to breathe well during the movement: inhale on the way up and exhale on the way down. This will help you feel better during your sets!

What to do your pull-ups on?

The best is to have a pull-up bar at home or close to home (street workout park) which will enable you to train in the best possible conditions.

If you don't have the right equipment, please read our article on how to do pull-ups at home without a barbell.

Our free-standing pull-up bar is ideal because it can be adjusted from 1.05 m to 2.10 m, making it suitable for all body shapes and providing excellent sensations during exercise. 

Stability and grip guaranteed! 


Training technique

We will detail the best plan to implement according to your level. 

For novices:

If you're just starting out with pull-ups and they don't seem feasible, we recommend that you first perform negative pull-upsto get used to the movement, and then lighten up.
The best technique for this is to use elastic bandsThese will help you to perform your first repetitions correctly. In the beginning, the most important thing is toanchor the movement in your mind, so that you can feel the sensations and reach deep inside yourself. 

Elastic bands are also recommended for people who do a dozen or so pull-ups, but can't manage to string together sets with the same number of repetitions. They'll help you improve your muscular endurance and enable you to do repetitions that would otherwise have been impossible. 

Elastic bands tractions

It's also a good idea to start with Australian pull-ups. Little by little, your back muscles will get used to the effort, and you'll be ready to start doing straight or bent-leg pull-ups. 


For the experienced : 

If bodyweight has become too easy for you, it's time to take it to the next level ūüí™

The best way to make further progress is to make your sessions more complex. This can be done in 2 different ways: working with gym rings or using a weighted vest or belt. 

Gymnastic rings will create a certain imbalance in the execution of the movement, which will not only make the repetitions more difficult, but also work your muscles more deeply. 

Regarding ballast, working with a weighted vest or weighted belt will help you gain strength, muscle and explosiveness.

You can find our blog article on this subject: "Why weight yourself to progress faster?"

weighted vest tractiosn

Training frequency

To make rapid progress in traction, we advise you to train them at least 2 times a week. This will be imperative if you wish to see rapid results in terms of both performance and aesthetics. 

However, don't over-train yourself and risk having counter-productive sessions. Rest is also your best friend ūüėÉ

The ideal frequency would be to train 3 times a week, 1 day out of 2. This would mean training on Monday, Wednesday and Friday, for example.  

We've put together a training program for you to follow, which may of course change over time, but it'll be a good example to follow for your first pull-ups. 

Let's go! 

Pull-up training program

Remember to warm up well before starting to avoid any risk of injury. We recommend that you perform a few wrist and shoulder rolls, as well as 1 or 2 sets of a dozen pull-ups (bodyweight or with elastic bands) before starting your workout.


NOVICE TRACTION PROGRAM

traction program

INTERMEDIATE TRACTION PROGRAM

traction program

EXPERIENCED TRACTION PROGRAM

traction program

 

We hope you enjoyed this article ūüėÉ

Our pull-up bar will be the perfect piece of equipment for progressing in this exercise, and will also enable you to perform various exercises such as: muscle ups, dips, leg raises and many other calisthenics exercises... you'll find it in our street workout store!

See you soon, 

Eric flag 

1 comment

Hello Eric,

I just received the pro traction pack.
And I've been following the home-made transformation 2 program for 2 weeks.
Are you planning a 30-day home-made transformation program with the pack (high bar, rings, bands, vests...)?

Thomas

Leave a comment

This site is protected by reCAPTCHA, and Google's Privacy Policy and Terms of Service apply.

All comments are moderated before publication.

See also :

The best equipment for starting sport at home!

The best equipment for starting sport at home!

Hello to all of you! Welcome to this new article dedicated to the best equipment to start working out at home ūüĒ• After having written an article on "Progressing very quickly at the weight of ...

Read more
Straddle planche

Easily get the Straddle Planche in Street Workout

Hello to all of you, I hope you are all well! After having written an article on how to get the Flag, the Front Lever or to succeed in holding in Handstand, we are going to approach an article on the...

Read more