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14.01.2014

Proper pull up grip, how to get rid of ab fat - PDF Review

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An actual pull-up is performed with your palms facing away from you, and a chin-up is performed with your palms facing toward you.
Deciding what technique to use for your pull-ups should depend on what muscle is more developed, either the back or the bicep muscles, Seth said. There is only one proven way to increase the number of pull-ups you perform … getting on the bar! Perhaps it is personal preference, but I found it easier and faster to do pullups in this manner. I use to work on pullups everyday during chow because I wanted to develop my upper body strength and when it came to PFTs, I wanted to try to get more than just 20, with wide grip. While in MSG School I increased my pull ups in a matter of weeks by (1) Training on the bars with the larger diameter since we wouldn’t have a choice on which bars we would be tested on. Before we get down to the business of practicing (and perfecting!) our form, let’s take a second to ponder the pull-up itself. What's more is that the thought of sitting at the lat pull-down machine isn’t nearly as captivating as obtaining cliffhanger status.
Put simply, there’s a difference between moving weight on a weight stack (the lat pull-down) and moving our own bodyweight (the pull-up).
Initiate the actual pull by squeezing the bar with your hands while engaging the muscles of your upper body and core. Knowing how to do a pull-up is one thing, but actually doing it will probably take some time (and practice and patience). A workout buddy will help out by gripping your legs and gently pushing up, thereby reducing the amount of weight you need move up. Most gyms have a couple of assisted pull-up machines, which serve the same purpose as your workout buddy—they support your body, thereby reducing the amount of weight you’ll have to pull.
When it comes to perfecting the pull-up, the "up" part gets a whole lot of attention, but pulling is only one piece of the puzzle. So far we’ve been trying to harness all the strength of our upper body to perfect the pull-up—gripping the bar with an overhand grip at shoulder width. A pull-up variation popularized by CrossFit, kipping is part gymnastics, part strength training.


Once you perfect the pull-up and are repping 'em out without fail, it’s time to take your pull-up game to another level.
This proved to be most beneficial since grip strength increased significantly and fortunately final testing was done on the smaller diameter bars. This fact is both unfortunate and uplifting: Those of us who can’t do a pull-up are not alone! Put simply, a pull-down trains maximal strength (how much weight you can pull down) while the pull-up improves relative strength (the ability to move one’s bodyweight through a plane of motion). Fans of exercise machines like the lat pull-down are performing an open chain exercise—moving an object toward or away from the body. But practicing improper form is more likely to hinder pull-up performance than actually help, so anyone aiming to make their first pull-up a reality should begin by perfecting the proper form. Instead of walking away from the pull-up forever, use these exercises to work your way up to the perfect pull-up. Hinge at the waist to grip the weights with both hands outside of your knees, palms facing each other. Slowly lowering yourself from the bar—a "negative"—is a teriffic way to build the strength that will eventually help you pull yourself up.
The move itself allows exercisers to transfer momentum, making it possible to perform more pull-ups faster than you could otherwise. When pulling your bodyweight doesn’t present the same challenge it once did, try adding weight—in the form of a weighted vest or dumbbell—to up the ante. Marines often debate, palms out or palms inward, switch grips during the PFT or not.  There are certainly a lot of good questions when it comes to getting the most out of your effort. Sure, it’s going to take some work, but with the right plan in place, you can go from hanging from the bar to hammering out rep after rep of the perfect pull-up. Build strength by keeping form in mind as you pull—it'll help you avoid swinging, kicking, and jumping, which means that you'll be using your muscles, not momentum, to master the move.3. With a slight bend in the knees, back straight, and chest parallel to the floor, row your elbows back and up toward the ceiling, pulling the weight and exhaling as you do. Grip the bar as you would for a pull-up and very slowly lower yourself to a dead hang, squeezing your back muscles and biceps and keeping your core engaged.


Going from a shoulder-width grip to a wider-than-shoulder-width grip takes the already difficult pull-up to a place of pure absurdity. Like the wide-grip pull-up, it’s best to hone your skills and strength on strict pull-ups and chin-ups before taking on the kipping version. On the other hand, individuals aiming to perfect the pull-up are attempting a closed chain exercise—moving their body to or from a fixed object.
Continue to pull until your chin clears the bar with ease, at which point the upward phase of the pull-up is complete.
Here, though, the pin's placement indicates how much support you'll get from the machine.) Once the weight is set, climb up onto the platform, kneel, and grip the bar as if you we’re performing the perfect pull-up. The exercise itself, from set-up to the pull to the lowering phase, stays the same (except now you can continue to make it more difficult by adding weight).
More effective than the assisted pull-up machine, the banded version is more akin to the actuall pull-up, engaging core and stabilizer muscles throughout the movement. A wider grip requires more strength in the lats and less assistance from the biceps, chest, and shoulders. As a result, the chin-up is a useful training tool for those among us struggling to perform a pull-up. Focus on making this move a reality once you've mastered the pull-up, chin-up, and negative!
Heck, even elite athletes—like the top prospect at the NHL scouting combine—can’t seem to figure out the fitness formula for pulling their body to the bar.
I once watch a Sgt get 83 pullups(20pulls,20chin,10pulls,10chin,10pull,5chin,5pull,3chin) It took him over 10 min and the instructor was tell him to drop while he was hanging and letting the blood flow back into his arms but when he was done all that instructor could say was wow, ive never seen a Marine do more then 35.



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