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Pull-Up (Chin-Up)
- 1. Pull-Ups (Chin Ups) Sterling, Nathan,Blayne, Tyler (Spring 2018)
- 2. Front View SideView
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- 4. Back Chest Shoulders Biceps Forearm Muscles PrimarilyInvolved: ★ Shoulders ★ Back ★ Chest ★ Biceps ★ Forearm
- 5. 2 Phases ofPull-Up Pulling-Up Phase & Lowering Phase
- 6. Pulling-Up Phase Straight armhang to chinning position
- 7. Pulling-up Phase ★ Startby placing hands an equal distance apart on pull-up bar ★ Next, begin to hang and prepare to pull yourself up ★ Finally in a controlled motion, pull yourself up until your chin passes the top bar
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- 9. Lowering Phase Chinning positionback to straight arm hang
- 10. Lowering Phase ★ Whenyou have achieved the pulling up phase by crossing your chin past the top bar, next is the lowering phase ★ Begin to lower yourself down in a controlled motion ★ If you are doing multiple repetitions, make sure your arms are fully extended before attempting the Pulling-up phase again
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- 13. Proper Technique VS.Improper Technique Proper Technique: ★ Keep your body completely parallel, without arching your back or swinging your legs (using momentum) to get up ★ Make sure your hands, wrists and elbows aren’t at an awkward angle ★ Make sure chin passes the bar ★ Hands are placed evenly apart ★ Arms are fully extended at the beginning & end of the pull up Improper Technique: ★ Arching your back or swinging your legs (using momentum) in the pulling-up phase ★ Opening elbows at different times and closing them at different times ★ Chin doesn’t clear past the bar ★ Uneven hand placement ★ Arms are not fully extended at the end of & beginning of the pull up
- 14. Improper Technique VS.Proper Technique First Image: Legs are not parallel & flailing about to pull himself up Second image: Legs are parallel to one another; subject is in control during pull-up phase
- 15. Improper Technique VS.Proper Technique First Image: Subject’s body is not kept in a straight line & is using momentum to pull himself up in pull-up phase Second image: Subject’s body is parallel to the ground & in a straight line; not using momentum to pull himself
- 16. Improper Technique VS.Proper Technique First Image: Subject’s chin does not pass the bar Second image: Subject’s chin passes the bar
- 17. Improper Technique VS.Proper Technique First Image: Subject’s arms are not straight (not fully extended) Second image: Subject’s arms are straight (fully extended)
- 18. FAQ ★ Do Ineed to bend my knees and cross my ankles? ○ Not necessarily; as long as body is in a straight parallel position ★ What about kipping like crossfitters do? ○ Kipping Pull-Ups are the subject of much debate and are a difference exercise than the strict Pull-Ups that are discussed in this presentation.
- 19. Other Available Resources ★https://www.wikihow.com/Do-a-Chin-Up
- 20. References: Appleton, Katherine. “Learnto Do a Chin-Up in 6 Weeks: Training Plan.” Pinterest, 27 Aug. 2013, www.pinterest.com/pin/244390717259902953/. Howcast. “How to Do a Chin-Up | Back Workout.” YouTube, YouTube, 22 Sept. 2012, www.youtube.com/watch?v=_71FpEaq-fQ. “9 Best Pull Up Bars of 2017: Get Your Reps in at Home.” Pythagorean Health, 19 Feb. 2018, www.pythagoreanhealth.com/best-pull-up-bars/. “100KG Indoor Sports Chin UP Bar Portable Adjustable Exercise Sit UP Bar Pull Up Door Horizontal Bar Gym Fitness Equipment-in Horizontal Bars from Sports & Entertainment on Aliexpress.com | Alibaba Group.” Aliexpress.com, www.aliexpress.com/item/Indoor-sports-Chin-UP-Bar- Portable-Adjustable-Exercise-Sit-UP-Bar-Pull-Ups-Door-Horizontal-Bar/32357428081.html. “How to Do a Chin Up.” WikiHow, WikiHow, 8 Apr. 2016, www.wikihow.com/Do-a-Chin-Up. “Proper Chin-Up Form.” YouTube, YouTube, 10 Feb. 2017, www.youtube.com/watch?v=mRy9m2Q9_1I “The Training Edge The Latest for Fitness Professionals.” Five Awesome Pull-Up Options, magazine.nasm.org/american-fitness- magazine/issues/march-april-2015/pull-up-options.