While pull ups are one of the most iconic and difficult exercises, there are a number of benefits associated with this physical ordeal, including the fact that they rely only on bodyweight. Therefore, no special equipment or machines (aside from a bar or a surface above the head on which to grasp) is needed. Many people avoid these exercises because they are comparatively difficult; but this is an indication that it is an exercise with immense potential to improve your fitness in many ways. Broadly speaking, if you want to teach yourself how to use and accrue maximum benefit out of a simple pull up bar, just follow the under mentioned steps.
Step 1: Acceptance and Assembly
As you receive a pull up bar at your home, first of all read carefully the instructional manual, which is usually provided by all leading companies. Inspect all parts and accessories and assemble them as per the given instructions. Also read and confirm the load carrying capacity of the bar before you hang your arms onto it. Sometimes, unknowing to you the bar is not designed for heavier people. So, it is better to reaffirm if the apparatus you have received is made for children and teenagers; or it is fit for you too. Further, it is important that you follow all the steps involved in its assembly cautiously to avoid any collapse during the exercise. In case of any anomaly, the shortcoming must be reported to supplier instead taking any risk. Similarly, when you visit gym to hold up a pull up bar, you must first confirm serviceability of the appliance and its capacity prior to giving it a go.
Step 2: Method of Doing a Traditional Pull Ups
For a traditional pull up, an overhand grip on the bar is used. The pull up bar should be high enough for you to jump up in order to grab it; and your feet should be hanging freely. To achieve this position, stand below the bar with your feet apart as per your shoulder width; jump up and grasp the bar with an overhand grip. Now bend your knees and cross your ankles to adopt a balanced posture. Pull yourself up until your elbows are fully bent and your chin is level with the bar. Then lower yourself so your elbows are straight again; and this completes one cycle or one pull up. Repeat the movement without touching the floor. In fact, you must travel through the entire movement in somewhat slow and controlled motion. Complete as many number of repetitions as you can conveniently. Once your form deteriorates, stop and take rest or you may risk an injury.
Step 3: Methods for Assisted or Supported Pull Ups
While pull up is an extremely beneficial exercise, it is not at all worrying if you are unable to do even a single pull up in the beginning. Rather, it is quite common that majority of people fail to pull their weight properly up when they try on a pull up bar for the first time. This condition necessitates several methods for assisted or supported pull ups. In a good gym, you can find machine-assisted pull up techniques where another automated apparatus attached to the pull up bar aids you in completing the cycles. You can also use human assistance. Somebody may push your waist when you attempt upwards motion. Alternatively, use a platform to lift yourself into the pull up ‘finish’ position and hold like this for several seconds. Then slowly lower yourself in a controlled motion. When you get to the bottom, repeat the process. This procedure is known as ‘Negative Pull Ups’.