Pull Up’s the action man exercise

The ultimate upper body workout, you will have seen it the action movies the hero gets ready for the fight and pushes out a quick set of pull ups.

Pull ups build and strengthen your back, shoulders and arms and help you achieve the perfect V shape.

The pull up and all of its variations are not easy to perform and do require a certain amount of strength and technique. If performed correctly and integrated into a training programme significant gains can be seen quickly.

By pulling your body weight upwards from an action of pulling the hands downwards from above your head does involve a big range of motion and places a lot of pressure on your muscles; however the gains out way the cons.

Many people and trainers abdicate the lat pull down machine and seated overhead press in order to progress your pull ups, This wont aid you in anyway only by executing pull ups and the variations will you progress.

In order to get started and if you are a gym member try using the weight assisted pull up machines which can be found in all gyms, be wary though as you may be lulled into a false sense of security.

If your outside or not a gym member find a bar or tree that can easily be grasped by yourself and execute jump pull ups,

1. stand below the bar
   
2. use a box step if you have to
   
3. use overhand or underhand grasp
   
4. grip the bar and jump up
   
5. slowly lower yourself to the ground
   
6. as soon as your feet touch the ground jump again
   
7. repeat
   

One great piece of advice comes from Pavel Tsatsouline a former Russian spetnatz trainer which he terms as "greasing the pole" which in layman's terms means do a pull up every chance you get.

Pull/Chin up Variations

Here is a list of some types of variations in order to progress your pull/chin ups

1. Jump up's
   
2. Assisted pull up's
   
3. Weighted Pull ups (attach a weight belt or dumbbell)
   
4. Kipping Pull Up's – use the legs in a swinging motion to create hip thrust, this is a favourite with cross fit athletes
   
5. Side 2 Side- pull up taking left shoulder to left hand lower repeat to opposite side
   
6. Round the world- chin to one hand slide across to the other hand and return to start position
   
7. One arm pull up – Grab the bar with one hand place the other hand on the wrist for support
   
8. Clap pull up – standard chin up as you reach the top of the pull execute a clap return the hands to the bar and lower
   
9. Doris pull ups- execute a burpee below the bar, explode up from the down position and execute a pull up drop and repeat.
   

Other variations include the use of towels, ropes chains and partners.

I want your opinion, leave a comment on the ultimate pull up you use.

Top Five bodyweight moves

The ultimate in workouts has to be your own body weight; you can go to any gym and see everyone doing resistance workouts, dumbbells, barbells, Power plates and studio classes.

Occasionally you see the odd person doing standard press ups at the end of a chest workout or a few variations on there abdominals.

You never really see anyone doing a complete bodyweight no holds barred workout, why is bodyweight training so good

Benefits of bodyweight training:

1. It's free
   
2. Variations are endless
   
3. Minimum amount of space required
   
4. Can be conducted anywhere
   
5. Strength is relative
   
6. Body worked functionally
   
7. Speed, plyometrics, strength, endurance, stamina, flexibility, movement, are all incorporated
   

Top five exercises include

PRESS UPS

This is the original bodyweight move and is a great exercise for hitting the chest, shoulders, back and arms, there are many variations and by adding a bit of elevation the range of movement and motion can be increased.

Variations include

1. Military Press Up
   
2. Toblerone's
   
3. Marine press up
   
4. Bouncing bomb
   
5. Exploding bomb
   
6. Bronson press up
   

BURPEES

This has to be the bad boy of the all over bodyweight exercise; this is a favourite with the British Military and martial artists. Once the subject of unfounded bad press most people ignored this exercise but having never left the top five it has made a dramatic come back.

Variations include

1. Stand Up burpee
   
2. Jump Burpee
   
3. Bastardo
   
4. Rolling squat burpee
   
5. Bouncing burpee
   
6. Half burpee
   

SQUATS

Squats are a great exercise, many people owing to western culture only squat at right ankles, ignoring the Posterior kinetic chain and the elastic energy of the hamstrings and glutes when firing correctly. The squat is also a great indicator regarding hip and ankle mobility or lack of.

Variations include

1. Jump Squats
   
2. Gun Drills
   
3. Squat Thrusts
   
4. Knuckle squats
   
5. Split Squats
   
6. Pistol Squats
   

PULL UPS

Versatile and a mass builder for the back and arms, different variations will allow you to progress quickly, often seen as a test of strength most people find them difficult.

Variations include

1. Chin up
   
2. Side to side
   
3. Around the world
   
4. One handed
   
5. L sit
   
6. Parallel
   

Add a rope, towel, suspension system for variety

ABDOMINALS

The holy grail of exercises, in that we want them, but can't seem to find them. Fear not the six pack is there but don't fall into the "I must do 200 crunches everyday" as the abdominals need to rest like every other muscle group.

Variations include

1. Ab Roll outs
   
2. Super crunches
   
3. Double V sits
   
4. Jesus Curls
   
5. Side plank/oblique twists
   
6. Bicycle
   crunches
   

I need your opinion! Leave a comment with your favourite bodyweight exercises!

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