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Pull Up
Pull Up
Negative pull-up
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Tan:an pull-up
How to do tt
Stano on a bench
and get into tile
\lp' POSition befOre
lowenng yourself as
slowly es possible.
Why? n a lull set
of classic pull-ups Is
too 10Ugh, these will
allow vou to fllttgue
your muscles l\llly
and help b<JIId tile
S1rength to pertorm
the full move.
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How to dolt
Gnp the middle
of the bar, with both
hands almost touching.
: Pull yourself up and,
: as vou reaCh rhe
: lOP, IWlSI your bOdY
: 10 00 UP and IO llle
; rlgln betonl loweMg
: and the<l repealing
: IO the lell SlOe.
: Why? This requires
: greater
'
: ll\e 'up' mo"' to
; raise vour bodY to each
: side, wh!Je a strong
; core Is develol)e(l 10
: prevent your lower
: bodY from swinglnp
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Weighted pull-up
How to dolt
Secure a weigh! plate
to a belt or place a
dumb-bell be1'M!en
your legs before
per1ormlng lhe move.
Why? II vou can
do regUlar pull-ups
wiOlOUl tOO muCh
trouble. the additional
weigh! wnt ShOCk your
muscles into growing
bigger and stronger.
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Round the world
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How to d.o it
EXactly the same as
Ule Classic move,
except you swing
your legs ro generate
lhe momentum
10 pull to tile 101>
or the move.
Why? Pr.!CIIslng
with lflls m""'
will build power
In an yoUt ma)O<
bael\ muscleS.
; Bow to dolt
: At me urp ol the
; mow, draw your
: knees In to your d1est
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: b<ltore IWISIIng IO
: me telllhen to me
; right, befOre Jowertng
: slowly 10 the stan.
; Why? Your entire
: core Is engaged durtng
; the IWists, worldng
: your abs and obliques.
; wn11e fOrcing vour
: IOOSCies to hoiO vou
; In tile 'up' posfllon
: while you IWISL
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' US't IWU)
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Bow to doll
Pull yoursellro
the lOll As yOU
approach the bar,
11n up and to the
leM betore moving
across to me
and ca<npletlng
a semi-Circle
befOre 1owenn"
Why? This lOugh
mOYe requires
huge strength
10 hOIO vour
OodY ftnm whllo
010111ng sldewavs
ano downwartls
under control.